Spinach and chickpea soup

A nourishing green soup of spinach and chickpeas, scented with cumin. High in iron, plant protein and fibre, it is a complete, comforting dinner full of benefits.

Preparation: 10 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 277 kcal · 13 g protein · 25 g carbohydrate · 11 g fat

Ingredients

• 300 g spinach
• 2 tins of chickpeas
• 1 onion
• 2 cloves of garlic
• 1 tsp cumin
• 2 tbsp olive oil

Method

1. Soften the onion, garlic and cumin.
2. Add the chickpeas and water or stock.
3. Simmer for 12 minutes, adding the spinach for the last 3 minutes.
4. Blend some of the soup to thicken it, keeping some chickpeas whole.

Nutritional benefits

Chickpeas provide plant protein, fibre and iron, and spinach adds iron, folate and antioxidants (useful during pregnancy). This main-course soup is nourishing, complete and 100% plant-based. Cumin helps you digest pulses.

Variations and substitutions

• With coconut milk for a creamy version.
• Spiced with curry powder or paprika.
• With lentils instead of chickpeas.
• With rice for a more substantial dish.

Storage and making ahead

Keeps for 4 days and can be frozen. Reheat gently.

💡 Good to know

Keep some of the chickpeas whole: they add bite and make the soup more filling.

Read also

Discover more vegetarian recipes · vegan recipes · high-protein recipes · gluten-free recipes · pregnancy-friendly recipes.

Foods in this recipe: spinach · chickpeas · onion · garlic · cumin.

You might also like these recipes: Red lentil and spinach dahl · Carrot and red lentil soup · Baked falafels.