Description
Looking for a quick and healthy soup to warm you up? This 20-minute chickpea soup is packed with protein, fiber, and bold flavors. Vegan, gluten-free, and incredibly delicious!
Ingredients
Scale
- 2 cans of chickpeas, rinsed and drained
- 1/2 onion, chopped
- 3 cloves garlic, minced
- 1 small tomato, grated (or 2 tsp tomato juice)
- 1/3 red pepper, grated
- 2 tsp dried mint (or a handful of fresh mint)
- 1 tsp cumin
- 1 1/2 tbsp olive oil
- 1 cup fresh spinach
- 1 tsp lemon juice
- Salt and pepper to taste
- 2 cups water or vegetable stock
Instructions
- Chop the onion, grate the tomato and red pepper, and mince the garlic.
- In a heated cooking pot, add olive oil, onion, tomato, red pepper, garlic, mint, and cumin. Sauté for 1-2 minutes until fragrant.
- Add rinsed chickpeas and sauté for another 2 minutes. Pour in water or vegetable stock, season with salt, and cover. Cook over medium heat for 8-10 minutes.
- Stir in the spinach, taste the soup, and adjust salt or water if needed.
- Blend half of the soup using a hand blender for a creamier texture. Stir and cook for 2 more minutes.
- Remove from heat and serve immediately. Top with avocado, crusty bread, or jalapeño slices for extra flavor!
Notes
This soup is perfect for meal prep and can be stored in the fridge for up to 4 days or frozen for up to 3 months.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Greek-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 3g
- Sodium: 480mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
Keywords: chickpea soup, vegan soup, gluten-free, quick dinner, healthy meal