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Garlic, Spinach and Chickpea Soup recipe

Garlic, Spinach and Chickpea Soup recipe

  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Spinach soup

This exciting combination of ingredients is easy to make! Chickpeas, spinach and potatoes are blended in a richly spiced, creamy vegetable stock base.

67 people made this

IngredientsServes: 6

  • 2 tablespoons olive oil
  • 4 cloves garlic, peeled and crushed
  • 1 medium onion, coarsely chopped
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1.3L vegetable stock
  • 3 medium potatoes, peeled and chopped
  • 1 (400g) tin chickpeas, drained
  • 250ml double cream
  • 2 tablespoons tahini
  • 2 tablespoons polenta (cornmeal)
  • 250g spinach, rinsed and chopped
  • ground cayenne pepper to taste
  • salt to taste

MethodPrep:15min ›Cook:30min ›Ready in:45min

  1. Heat olive oil in a large pot over medium heat, and stir in garlic and onion. Cook until tender. Season with cumin and coriander.
  2. Mix vegetable stock and potatoes into the pot, and bring to the boil. Reduce heat, and simmer about 10 minutes. Stir in the chickpeas, and continue to cook until potatoes are tender.
  3. In a small bowl, blend the double cream, tahini and polenta. Mix into the soup.
  4. Stir spinach into the soup. Season with cayenne pepper and salt. Continue to cook until spinach is heated through.

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Reviews & ratingsAverage global rating:(75)

Reviews in English (57)

by Barry Fandango

I have the original cookbook from which this recipe was taken - it's been modified a bit here from the source. The original calls out 2/3 cup of heavy (whipping) cream, not 1 cup. And as you might have guessed, the "corn meal" is a typo, that should be corn starch. The prep time has been understated a little - don't underestimate the time required to chop 4 cloves, 1 onion and _finely_ chop 3 potatoes. This is a wonderful soup, always a huge hit with guests. Be careful with the cayenne pepper though! 1/2 tsp with a full recipe will make it plenty spicy, add more at your own risk.-24 Feb 2007


Really great soup! Added a little extra seasoning and substituted corn starch for the corn meal and skim milk for the heavy cream. I did not blend the soup at all. Turned out to be a thick and creamy soup. I can't wait to have the leftovers for lunch this week!-29 Apr 2003

by MAP26

Wonderful recipe! I used chicken stock instead of veg, peanut butter instead of tahini, and half skim milk/half cream to cut the calories. Can't wait to make it again!-07 Oct 2005

20-Minute Chickpea Soup | Easy Vegan Recipe

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Last updated on December 30th, 2020 at 07:55 am

If you’re looking for some easy soup recipes to warm you up after a cold day…this small-batch 20-minute chickpea soup recipe is the answer. This chickpea recipe is easy, healthy, vegan, gluten-free and dairy-free.

A Deliciously Hearty Bowl of Comfort

While each and every dish has its own unique and wonderful “dance” or rhythm when it comes to the preparation of it, there's something extra special, magical and enticing to me about preparing a homemade soup recipe.

Perhaps it's simply the fact that all of the delectable ingredients are added to one large pot in various stages, and then allowed to gently bubble away in steaming perfection until tender, when their unique flavors have created something rich and divinely cozy.

Whatever the reason, I find soup such a treat to prepare, a warming friend offering tremendous nourishment and comfort when both the body and spirit deeply craves this.

For me, my spiced chickpea soup is a fantastic recipe to prepare when I'm hungry for hearty coziness in a bowl. Tender and slightly creamy chickpeas are joined with a good hint of warm spices, some tomatoes, baby spinach leaves and fresh herbs for vibrant flavor and color.

I also like to sprinkle in some cooked chicken for added protein, which makes this thick, rich soup a complete meal, perfect to dip into for a few days, with a warm piece of crusty bread on the side.

How to Make Chickpea Soup That's Rich and Nutritious

Using good quality canned chickpeas is a large part of what makes preparing this particular soup recipe so quick and easy.

Canned chickpeas are already innately tender and ready to enjoy, so the simmering time for this particular soup is only around 20 minutes.

I use finely diced aromatic veggies which soften in the pot in no time, and then sprinkle in the rest of my ingredients in stages to create layers of flavor for a rich, satisfying result.

Here's a glance at my chickpea soup recipe: (or just jump to the full recipe. )

Chickpea Soup

In a food processor, pulse the chard until finely chopped. Transfer to a medium bowl, rinse out the food processor and return it to the base.

In a soup pot , heat 3 tbsp. olive oil, three turns of the pan, over medium-high. Add the carrots, chopped onion, celery, rosemary, chopped garlic and chile season with salt and pepper. Cover, reduce the heat to medium and cook, stirring occasionally, until the vegetables are tender but not brown, 7 to 8 minutes.

Stir in the stock, chickpeas and tomatoes. Transfer half the soup to the food processor and coarsely puree. Return to the pot and stir in the chard season. Simmer, stirring often, until the flavors blend, about 5 minutes.

Preheat the broiler. Toast the bread under the broiler until charred, about 2 to 3 minutes per side. Rub the toasts with the halved garlic clove, drizzle with EVOO and sprinkle with sea salt. Place 1 toast in each soup bowl and top with soup. Garnish with the raw onion and cheese. Pass more EVOO at the table for drizzling.

Lemon Garlic Chickpea Soup

1. Chop your onion and crush and mince your garlic. Zest half of a large lemon, and reserve that half for juicing later. If not using baby carrots, peel and cut down your carrots into smaller pieces. Also, drain and rinse your chickpeas to remove extra sodium. A can is about 2 cups cooked if you choose to use dry chickpeas.

2. In a 4-quart stockpot, drizzle and heat a little olive oil. Add onion, garlic and lemon zest. Cook on medium for approximately five minutes unto translucent. Add carrots and chickpeas, stir around, and cook for a few more minutes so the carrots and beans pick up the flavors.

3. Add chicken broth to the pot. Your chicken broth should come seasoned, but if it isn’t, a bay leaf, thyme, or anything else should work.

4. Bring to a boil, reduce heat, cover and let simmer for 20 minutes or until carrots and beans are tender. Occasionally taste and add salt and pepper as necessary.

5. While soup is cooking, shred about a cup of spinach and two large leaves of basil per person. Place on the bottom of each bowl or set at each place setting to be added by the diner.

6. About 5 minutes before soup is done, squeeze in lemon juice. Adjust seasoning.

7. Soup can either be served hot, or if it’s hot out, lukewarm. Regardless, greens should be added at the table to prevent mushiness.

Split Chickpea, Spinach and Masala Soup

This soup is a riff on an Indian dish made with chana dal, dried split chickpeas that resemble yellow lentils. The flavor base is a masala, a cooked mixture of onions, ginger, garlic, tomatoes, green chilies and spices. A tempering oil made with mustard seed and curry leaves adds an extra aromatic boost to the soup.

Curry leaves impart an herbaceous, vaguely lemon-lime quality. They, and black mustard seed, are available at Indian markets if you can’t find them, leave them out.

Make Ahead: The chana dal need to soak for 1 hour. The soup can be refrigerated for up to 2 days or frozen for up to 3 months.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 6 servings makes 8 cups


Place the chana dal in a large bowl. Add enough water to cover them by an inch or two let them soak for 1 hour.

Drain the chana dal and transfer them to a large Dutch oven with turmeric and the 2 quarts of water. Bring to a boil over high heat, then reduce the heat to medium-high cook for 30 minutes, stirring occasionally and skimming off and discarding any foam that rises to the surface.

Meanwhile, to start the masala mixture, puree the ginger, garlic and 1/4 cup of the diced tomatoes in a mini food processor until smooth.

Heat 2 tablespoons of the oil in a large saucepan over medium-high heat. Once the oil shimmers, add the cumin seed, which should soon begin to crackle.

Add the onion and cook, stirring often, for 8 minutes or until lightly browned. Add the ginger-garlic puree and green chilies cook for 1 minute, stirring constantly. Add the remainder of the tomatoes plus their juices, coriander, cinnamon and salt. Cook for 10 to 12 minutes, stirring occasionally, until most of the liquid has evaporated from the tomatoes and they are soft. Remove the masala from the heat.

After the dal have cooked for 30 minutes, stir in the masala mixture and the spinach cook for 15 minutes, stirring occasionally.

Heat the remaining 3 tablespoons of oil in a small saute pan over medium-high heat. Once the oil shimmers, add the mustard seed and curry leaves. Once the seed begins to crackle, remove from the heat. Let cool completely.

Divide the soup among individual bowls. Top each portion with a drizzle of the curry leaf oil (with some of the mustard seed and curry leaf), a tablespoon of yogurt and some chopped cilantro. Serve hot.

Recipe Summary

  • 2 tablespoons extra-virgin olive oil
  • 2 medium leeks, white and light green parts only, thinly sliced, washed, and drained
  • 2 15-16 ounce cans chickpeas (garbanzo beans), rinsed and drained
  • 2 cloves garlic, thinly sliced
  • 4 cups reduced-sodium chicken or vegetable stock or broth
  • 1 cup water
  • 1 lemon, juiced (3 tablespoons)
  • 2 5 ounce packages baby spinach
  • 1 tablespoon fresh thyme, chopped
  • Freshly ground black pepper

In a 4-qt. pot heat oil over medium heat. Add leeks. Cook, stirring occasionally, 5 to 7 minutes or until very tender but not browned (reduce heat if leeks begin to brown). Stir in chickpeas and garlic. Cook about 2 minutes, stirring occasionally.

Add stock and 1 cup water. Bring to boiling. Reduce heat. Add lemon juice. Simmer, uncovered, 5 minutes. Gradually stir in the spinach and thyme. Cook until the spinach is wilted, about 1 minute. Season to taste with kosher salt and black pepper. Serve immediately. Makes 4 servings.

Herb-Infused Olive Oil

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How to Make It

Heat 3 tbsp. oil in a medium pot over medium heat and add shallots. Cook, stirring occasionally, until softened and translucent, about 5 minutes. Add garlic and ginger and cook until aromatic, about 1 minute more.

Add chickpeas, broth, and salt. Cover and bring to a boil. Reduce to a simmer and cook until flavors are well blended and chickpeas are very soft, about 25 minutes. Add spinach and cook just until softened and bright green, about 2 minutes. Let cool 5 minutes.

Meanwhile, heat remaining 1 1/2 tbsp. oil in a small frying pan over medium-low heat. Stir in curry powder and cook until aromatic, 30 seconds. Remove from heat.

Whirl half of soup at a time in a blender, starting on low speed, until very smooth. Ladle into bowls. Just before serving, stir lime juice into curry oil and drizzle over soup. Garnish with mint.

How to Cook and Prepare Chickpeas

Cooking with dry chickpeas requires some planning, make sure they are soaked for at least 12 hours -not just overnight, otherwise they will take forever to boil and for this recipe we want them a bit mushy so that may take even longer. Here in Greece there are peeled dry chickpeas available so you can avoid the peeling, otherwise you can follow this method:

After they have soaked, rinse them and place them in a pot with some water. Once the water comes to a boil rinse the chickpeas again and then rub with your hands to remove the skin.

If you are using canned chickpeas, you will need less boiling time at about 30 minutes (see recipe below), but cooking slowly from dry beans results in that creamy texture. *Clarification/correction: By “creamy” I mean that the beans should be very soft, but not like a creamy, pureed soup.