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Chickpea Soup — Fresh homemade recipe photo

Chickpea Soup

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The first time I made this soup, I was tired of chopping onions and decided to skip the sauté. The result was flat until I stirred in a spoonful of tomato paste at the end — it woke up the whole pot.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Soup
Cuisine: American
Calories: 280
Ingredients Method Nutrition Notes

Ingredients
  

The Base
  • 2 tbsp olive oil
  • 1 medium yellow onion finely diced
  • 3 cloves garlic minced
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp red pepper flakes optional, for heat
  • 1 tbsp tomato paste
The Soup
  • 2 cans 15 oz each chickpeas, rinsed and drained
  • 6 cups vegetable broth
  • 1 can 14.5 oz diced tomatoes, undrained
  • 3 cups fresh spinach or kale chopped
  • Salt and black pepper to taste
To Finish
  • 2 tbsp fresh lemon juice
  • Fresh parsley chopped for garnish

Method
 

  1. Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until softened and translucent, about 5 minutes. Add the garlic, cumin, smoked paprika, and red pepper flakes, stirring constantly for 1 minute until fragrant.
  2. Stir in the tomato paste and cook for another minute, letting it brown slightly to deepen the flavor.
  3. Add the rinsed chickpeas, vegetable broth, and diced tomatoes (with their juices) to the pot. Bring the mixture to a boil, then reduce heat to low. Simmer uncovered for 15 minutes to allow the flavors to meld.
  4. Stir in the spinach or kale and cook until wilted, about 2-3 minutes. Season generously with salt and black pepper. Remove from heat and stir in the lemon juice. Serve immediately, garnished with fresh parsley.

Nutrition

Calories: 280kcalCarbohydrates: 42gProtein: 14gFat: 8gSaturated Fat: 1gSodium: 950mgPotassium: 650mgFiber: 12gSugar: 6gVitamin A: 45IUVitamin C: 30mgCalcium: 80mgIron: 5mg

Notes

I keep canned chickpeas on hand specifically for this because they save so much time without sacrificing texture. Adding a splash of lemon juice right before serving cuts through the earthiness and keeps the flavors bright, which is the secret to making it taste fresh rather than just cooked.

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