This lemony chickpea soup with spinach is a bright, comforting pantry soup made mostly from cans and spices. Chickpeas simmer with garlic, cumin and smoked paprika, part of the pot is blended into a creamy base, and spinach and plenty of lemon finish it off. It is vegan, packed with protein and ready in about 40 minutes.
Chickpeas around the Mediterranean
Chickpeas, also called garbanzo beans, have been eaten in the Middle East and Mediterranean for thousands of years. Chickpea soups appear in Spanish, Italian, Greek, Moroccan and Turkish cooking, each with its own spices.
Creamy without cream
Blending a third of the soup turns some of the chickpeas into a silky puree that thickens the broth, while the whole chickpeas keep it hearty. It feels rich and satisfying without any dairy.
Warm spices
Cumin adds earthiness, smoked paprika a gentle smokiness and turmeric a golden color. A pinch of red pepper flakes gives a little heat. Toast the spices in oil for a minute to release their aroma.
Lots of lemon
Lemon zest and juice make the soup bright and fresh. Add them at the end, off the heat, and taste; you may want more.
Canned or dried chickpeas
Canned chickpeas make this soup fast. For dried chickpeas, soak 1 pound overnight and simmer until tender, about 1 to 1 1/2 hours, then use 4 1/2 cups.
Use the aquafaba
The liquid from canned chickpeas, called aquafaba, can be saved for vegan meringues or mayonnaise, so nothing goes to waste.
Greens
Spinach wilts in seconds. Kale, Swiss chard or escarole also work; give them a few extra minutes.
Add pasta or grains
For a heartier soup, add half a cup of small pasta, rice or bulgur with the chickpeas and a little extra broth.
High in protein and fiber
Chickpeas are a great source of plant protein, fiber, iron and folate. A bowl has about 13 grams of protein.
Spanish twist
Add sliced chorizo with the onions and a pinch of saffron for a Spanish-style garbanzo soup.
Toppings
A drizzle of olive oil, crumbled feta, toasted pita chips, a spoon of yogurt or harissa all make great toppings.
Serving ideas
Serve with warm pita, crusty bread or a Greek salad. For more bean bowls, try our Turkish red lentil soup or pasta e fagioli.
Meal prep
This soup keeps for 5 days in the fridge and freezes well for 3 months. Add the spinach when reheating for the brightest color.
Peeling chickpeas
For an extra-silky blended portion, rub the rinsed chickpeas between kitchen towels to loosen their thin skins and discard them. It takes a few minutes but makes the creamy part of the soup smoother. For everyday cooking, you can skip this step.
A quick weeknight dinner
With canned chickpeas and pre-washed spinach, this soup goes from pantry to table in about 40 minutes, and it reheats perfectly for lunch the next day.
Harissa swirl
Stir a teaspoon of harissa paste into each bowl for a smoky North African heat that pairs beautifully with the lemon.
Pairing
A simple cucumber and tomato salad balances the warm spices.
Choosing the broth
A flavorful vegetable broth makes a big difference in a simple bean soup. If your broth tastes flat, simmer it for 10 minutes with a few garlic cloves, a bay leaf and a strip of lemon peel before you begin.
Frequently asked questions
Are chickpeas and garbanzo beans the same?
Yes. They are two names for the same legume.
Can I make chickpea soup creamier?
Blend more of the soup, or stir in a spoon of tahini.
Is chickpea soup gluten-free?
Yes, as long as you use a gluten-free broth.
