Exploring A Hearty Garlic Spinach Chickpea Soup For Any Occasion 

Bright greens. Creamy chickpeas. A hint of garlic. Dive into a world where each spoonful tells a story. Spinach, fresh and vibrant, brings in essential nutrients. 

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Chickpeas offer a hearty touch, making every bite fulfilling. Then, there’s the garlic. Not overpowering but subtle, elevating the dish to a gourmet experience. This soup isn’t just food; it’s a journey.

garlic spinach chickpea soup

A comforting embrace on a chilly day—a moment of pure culinary delight on a busy afternoon. Seek comfort? Crave flavor?

What Is Garlic Spinach Chickpea Soup?

Garlic Spinach Chickpea Soup is a nourishing blend of fresh spinach, hearty chickpeas, and aromatic garlic. This soup combines the rich, earthy flavors of legumes with the vibrant freshness of green spinach, complemented by the warm undertones of garlic. 

History Of Garlic Spinach Chickpea Soup 

Garlic Spinach Chickpea Soup has roots that trace back to ancient Mediterranean and Middle Eastern cuisines. Chickpeas, a staple for millennia, were often combined with available greens and aromatic spices. 

Spinach, introduced to Europe via ancient Persians, became a favored ingredient. Garlic, praised in Egypt and Greece, was revered for its flavor and medicinal properties.  

Interesting Facts About The Garlic Spinach Chickpea Soup 

  • Ancient Origins: Chickpeas were cultivated over 7,500 years ago in the Middle East.
  • Medicinal Power: Historically, garlic was used for its antiseptic properties, often given to Roman soldiers.
  • Iron Boost: Spinach, a key ingredient, is a natural source of iron, vital for energy and red blood cell production.
  • Culinary Fusion: The soup combines elements from Mediterranean, Middle Eastern, and European cuisines.
  • Heart Health: The soup promotes cardiovascular well-being, thanks to chickpeas’ fiber and magnesium content.
  • Garlic’s Might: Consuming garlic can improve cholesterol levels, potentially reducing heart disease risks.

What Makes The Garlic Spinach Chickpea Soup Special? 

  • Flavor Fusion: A seamless blend of earthy chickpeas, vibrant spinach, and aromatic garlic.
  • Nutritional Powerhouse: Loaded with protein, fiber, vitamins, and minerals.
  • Versatility: Adaptable to various diets, including vegan, gluten-free, and Mediterranean.
  • Simplicity: Requires minimal ingredients yet yields a rich taste.
  • Heart Health: Ingredients actively support cardiovascular wellness.
  • Digestive Boost: Known to aid in gut health and digestion.
Garlic Spinach Chickpea Soup

Ingredient List

Olive oil2 tablespoons
Garlic, peeled and crushed4 cloves
Onion, coarsely chopped1 medium
Ground cumin2 teaspoons
Ground coriander2 teaspoons
Vegetable stock1 1/3 quarts
Potatoes, peeled and chopped3 medium
Garbanzo beans, drained1 (15 ounce) can
Heavy cream1 cup
Tahini2 tablespoons
Corn meal2 tablespoons
Spinach, rinsed and chopped1/2 pound
Ground cayenne pepperTo taste
SaltTo taste

Ingredient Tips 

  • Olive Oil: Opt for extra virgin for richer flavor.
  • Garlic: Freshly crushed releases more aroma than pre-packed minced garlic.
  • Onion: Yellow onions give a sweeter, richer taste than white.
  • Spices: Toasting cumin and coriander briefly in a dry pan enhances their flavors.
  • Vegetable Stock: Homemade stock elevates taste, but store-bought is a quick alternative.
  • Potatoes: Use starchy varieties like Russets for a creamier texture.
  • Garbanzo Beans: Soaking dry beans overnight and cooking yields a fresher taste than canned.
  • Cream & Tahini: Ensure they’re at room temperature to prevent curdling.
  • Spinach: Baby spinach offers a milder flavor.

Can You Vary The Recipe With Other Ingredients? 

The Garlic Spinach Chickpea Soup can be modified to cater to various dietary needs:


  • Skip the potatoes and corn meal to reduce carbs.
  • Add more heavy cream and perhaps some diced avocado for healthy fats.


  • Remove the potatoes, replacing them with sweet potatoes or cauliflower.
  • Use coconut milk instead of heavy cream.
  • Avoid corn meal; you can use almond flour or cassava flour as thickeners if necessary.


  • Ensure the vegetable stock is gluten-free or make your own.
  • Substitute cornmeal with arrowroot or tapioca starch for thickening.


  • Replace potatoes with sweet potatoes.
  • Use coconut milk instead of heavy cream.
  • Skip the corn meal and tahini, ensuring no non-compliant additives are in the vegetable stock.


  • The original recipe is already vegetarian! Just ensure the vegetable stock is free from any animal by-products.


  • Substitute the heavy cream with coconut milk, almond milk, or cashew cream for creaminess.
  • Ensure the tahini and other ingredients do not have additives derived from animal sources.

Recipe Directions

  • Sauté garlic and onion in olive oil until tender.
  • Add cumin, coriander, vegetable stock, and potatoes. Boil, then simmer until potatoes are nearly tender (~10 minutes).
  • Add garbanzo beans.
  • Blend heavy cream, tahini, and cornmeal separately, then mix into soup.
  • Add spinach. Season with cayenne and salt. Cook until spinach is warm.
Garlic Spinach Chickpea Soup

Variations, Add-Ons, And Toppings For The Garlic Spinach Chickpea Soup


  • Proteins: Introduce shredded chicken, tofu, or tempeh for a protein boost.
  • Vegetables: Add diced tomatoes, bell peppers, or zucchini for varied textures.
  • Grains: Incorporate quinoa or barley for added heartiness.


  • Spices: A sprinkle of smoked paprika or turmeric can add depth.
  • Herbs: Fresh cilantro, parsley, or dill can provide a flavor twist.
  • Liquids: Coconut milk can replace heavy cream for a tropical twist.


  • Crunch: Toasted pumpkin seeds, croutons, or pine nuts add a delightful crunch.
  • Creaminess: A dollop of yogurt or a drizzle of olive oil enriches the soup.
  • Heat: Red pepper flakes or freshly chopped chili peppers intensify the spice.

Scaling The Recipe

Scaling a recipe, whether up or down, involves adjusting ingredient quantities proportionally while considering the cooking method and equipment. 

Cooking Time

  • Doubling a recipe might require a longer cooking time, especially when boiling or simmering. But it’s not always double the time. Monitor the cooking process closely.
  • When scaling down, the cooking time usually decreases, so keep an eye to prevent overcooking.

Ingredient Behavior

  • Some ingredients, especially those with strong flavors (like garlic or cayenne), might not linearly scale. Doubling garlic might make a dish overly pungent, so consider using 1.5 times the amount instead of strictly doubling.


  • Reheat only the amount you’ll consume. Repeated reheating can degrade the flavor and texture.
  • When reheating, do so slowly, stirring occasionally to ensure even heating.

What Is Used For Garnishing?

Here are common garnishing items:

  • Herbs: Freshly chopped parsley, cilantro, or dill adds color and aroma.
  • Seeds & Nuts: Toasted pumpkin seeds, sesame seeds, or pine nuts offer crunch.
  • Dairy: A dollop of sour cream, yogurt, or feta crumbles lends creaminess.
  • Oils: A drizzle of olive or chili oil creates a glistening finish.
  • Spices: A sprinkle of paprika, black pepper, or red chili flakes adds heat and color.
  • Citrus: Lemon or lime zest introduces a refreshing tang.

Can I Make Garlic Spinach Chickpea Soup In A Slow Cooker Or Instant Pot?

Both the slow cooker and Instant Pot are versatile kitchen appliances that can be used to make Garlic Spinach Chickpea Soup. Here’s how:

Slow Cooker

  • Preparation: Start by sautéing the garlic and onion in a pan with olive oil until tender. Transfer them to the slow cooker.
  • Ingredients: Add the potatoes, vegetable stock, cumin, coriander, and garbanzo beans to the slow cooker.
  • Cooking: Cover and cook on low for 6-8 hours or on high for 3-4 hours, or until the potatoes are tender.
  • Final Steps: About 30 minutes before serving, stir in the blended mixture of heavy cream, tahini, and cornmeal. 

Instant Pot

  • Sauté: Use the sauté function to heat olive oil. Add garlic and onion, cooking until tender. Mix in the cumin and coriander.
  • Ingredients: Add the potatoes, vegetable stock, and garbanzo beans to the pot.
  • Pressure Cooking: Seal the Instant Pot and cook on high pressure for 10 minutes. Use the quick release method once done.
  • Final Steps: Turn back to the sauté function. Stir in the blended mixture of heavy cream, tahini, and cornmeal. 

Can I Use Store Bought Broth, Or Should I Make My Own?

Both store-bought broth and homemade broth have their advantages, and your choice largely depends on your preferences, time, and the intended use. Here’s a breakdown:

Store-Bought Broth

  • Convenience: The primary advantage is time-saving. It’s ready to use, making it handy for quick meals.
  • Consistency: The flavor and salt content are consistent across batches.
  • Variety: There are many options available, including low-sodium, organic, and specific flavors.
  • Shelf Life: Typically has a longer shelf life, especially if unopened.

Homemade Broth

  • Flavor: You have full control over the taste. Homemade broth often has a richer, more robust flavor.
  • Ingredients: You decide what goes in, allowing for organic, specific, or fresh ingredients. It’s great for dietary restrictions or preferences.
  • Economical: Making broth from leftover bones, vegetable scraps, and herbs can be cost-effective.
  • No Additives: No preservatives, artificial flavors, or excessive salt unless you add them.

Can I Use Different Types Of Meat/Fish/Pasta/Vegetables For The Soup?

The beauty of soups lies in their versatility. Adapting the Garlic Spinach Chickpea Soup with various ingredients can introduce new flavors and textures. Here are some options:


  • Chicken: Shredded rotisserie chicken or diced chicken breast/thighs can add a hearty touch.
  • Beef: Consider using tender chunks of beef or even ground beef for a richer flavor.
  • Pork: Diced pork loin or tenderloin can meld well with the soup’s flavors.


  • White Fish: Tilapia, cod, or haddock can be added in the last few minutes of cooking.
  • Shellfish: Shrimps or mussels can elevate the soup to a gourmet level.


  • Small Shapes: Orzo, ditalini, or small shells can provide a delightful texture.
  • Noodles: Egg noodles or spaghetti broken into smaller pieces can make the soup more filling.
  • Gluten-Free: Opt for rice noodles or gluten-free pasta variations if needed.


  • Root Vegetables: Carrots, turnips, or parsnips can add sweetness and depth.
  • Greens: Besides spinach, consider kale, Swiss chard, or collard greens.
  • Legumes: Red lentils, green peas, or kidney beans can offer added protein and variety.
  • Others: Bell peppers, zucchini, or mushrooms can introduce new flavors and textures.

Success Tips – Tips And Tricks For Making Soup

  • Mise en Place: Before starting, prepare and measure all ingredients. It streamlines the process and ensures you’re not scrambling for ingredients mid-cook.
  • Layering Flavors: Start by sautéing aromatics (like onions, garlic, and celery) to establish a flavor base.
  • Stock Quality: A good broth or stock is crucial. Whether store-bought or homemade, ensure it’s flavorful.
  • Even Cooking: Chop ingredients in uniform sizes for consistent cooking.
  • Simmer, Don’t Boil: Gentle simmering helps flavors meld without breaking down ingredients excessively.
  • Rest Before Serving: Letting soup sit for a bit allows flavors to intensify.
  • Reheating: Warm soups slowly on low heat to preserve taste and texture.

Nutritional Values

Garlic Spinach Chickpea Soup isn’t just a flavor powerhouse; it’s also rich in essential nutrients. This hearty blend offers a generous dose of protein from chickpeas, vitamins from spinach, and other beneficial compounds. 

What Are Total Calories In The Soup?

To determine the exact calorie count for the Garlic Spinach Chickpea Soup, one would need specific amounts for each ingredient and their corresponding caloric values. 

  • Olive oil: 240 calories (for 2 tbsp)
  • Garlic and Onion: ~50 calories
  • Spices: Minimal
  • Vegetable stock: Varies, approx. 100 calories
  • Potatoes: ~350 calories
  • Chickpeas: ~210 calories
  • Heavy cream: 400 calories (for 1 cup)
  • Tahini: 170 calories (for 2 tbsp)
  • Spinach: ~30 calories
  • Others: Minimal

Dietary Restrictions For The Garlic Spinach Chickpea Soup?

The Garlic Spinach Chickpea Soup, as originally presented, caters to several dietary considerations but does have restrictions:

  • Vegetarian: This soup is vegetarian as it doesn’t contain any meat.
  • Vegan: No, due to the inclusion of heavy cream. However, it can be veganized by using plant-based cream.
  • Gluten-Free: Yes, provided the vegetable stock used is gluten-free.
  • Dairy-Free: No, because of the heavy cream. Substitute with a non-dairy alternative for a dairy-free version.
  • Nut-Free: Yes, though ensure tahini (made from sesame seeds) is acceptable for those with nut allergies.
  • Low-Carb: No, due to potatoes and chickpeas.

Health Benefits Of The Garlic Spinach Chickpea Soup

The Garlic Spinach Chickpea Soup is packed with ingredients that offer a range of health benefits. Here’s a breakdown:

  • Garlic: Garlic is renowned for its potential cardiovascular benefits, including blood pressure regulation and cholesterol reduction. It also possesses antibacterial properties and can boost immune function.
  • Spinach: A powerhouse of nutrients, spinach is rich in vitamins A, C, K, and folate. It’s also a good source of minerals like iron and magnesium. The leafy green aids in digestion and promotes healthy skin and hair.
  • Olive Oil: A primary source of monounsaturated fats, olive oil has been linked to heart health. It’s also rich in antioxidants and has anti-inflammatory properties.
  • Potatoes are a good source of vitamins C and B6, potassium, and fiber. Potatoes can support heart health and promote feelings of fullness.

Nutrition Table 

nutrition table

How Can I Make Garlic Spinach Chickpea Soup Lower In Sodium? 

Reducing sodium in the Garlic Spinach Chickpea Soup can be accomplished with a few simple adjustments:

  • Homemade Stock: Opt for homemade vegetable stock instead of store-bought versions, which often contain high amounts of sodium. When making your own stock, you can control the amount of salt added or even skip it altogether.
  • No-Salt Canned Chickpeas: If using canned chickpeas, choose a no-salt-added variety. Alternatively, rinse regular canned chickpeas thoroughly to wash away some of the added salt.
  • Limit Added Salt: Be cautious with the amount of salt you add to the soup. Rely more on other seasonings and fresh herbs to enhance flavor without boosting sodium levels. 
  • Spices and Herbs: Enhance flavor with herbs like parsley, cilantro, or basil and spices such as black pepper, cumin, and coriander. These add depth and complexity to the dish without adding sodium.

How Can I Make Garlic Spinach Chickpea Soup Lower In Sugar?

The Garlic Spinach Chickpea Soup, as originally described, doesn’t contain added sugars. However, some ingredients, like vegetables, naturally contain sugars. Here’s how you can minimize those naturally occurring sugars:

  • Vegetable Choice: Some vegetables have higher natural sugar content than others. Potatoes, for instance, contain natural sugars. 
  • Stock Selection: Some store-bought vegetable broths or stocks may contain added sugars or sweeteners. Always check the label. 
  • No Sweetened Cream: Ensure that your heavy cream doesn’t contain added sugars. While most heavy creams are unsweetened, some might contain additives. Always check the label.
  • Rinse Canned Chickpeas: If you’re using canned chickpeas, rinse them thoroughly. Some canned goods have added sugars in the liquid.
Garlic Spinach Chickpea Soup

How To Serve Garlic Spinach Chickpea Soup In The Best Way?

Serving the Garlic Spinach Chickpea Soup in the best manner can elevate the dining experience. Here’s how to do it:

  • Proper Temperature: Serve the soup hot. If it has been sitting for a while or stored in the fridge, reheat it gently on the stovetop until it reaches the desired temperature.
  • Garnish: Enhance its visual appeal with a dollop of yogurt or a drizzle of olive oil or tahini on top. Fresh herbs, like chopped parsley, cilantro, or chives, can also add color and flavor.
  • Crusty Bread: Accompany the soup with a slice of crusty bread or a whole grain roll. This adds texture and a delightful way to soak up the flavorful broth.
  • Pairings: Consider a side salad with a light vinaigrette dressing to contrast with the soup’s richness. A glass of white wine, like a Sauvignon Blanc or Pinot Grigio, can also complement the dish’s flavors.

Perfect Side Dishes To Complement The Garlic Spinach Chickpea Soup

Pairing the Garlic Spinach Chickpea Soup with the right side dishes can create a harmonious and satisfying meal. Here are some side dishes that complement the rich, hearty flavors of the soup:

  • Crusty Bread or Rolls: The classic pairing bread helps to soak up the flavorful broth. A garlic-infused bread or focaccia would be especially complementary.
  • Mediterranean Salad: A salad with cucumbers, tomatoes, feta, olives, and a light lemon-olive oil dressing can provide a refreshing contrast to the warm soup.
  • Quinoa Tabouli: This dish, made with parsley, tomatoes, and lemon juice, adds a fresh, tangy contrast.
  • Roasted Vegetables: Seasonal veggies roasted with olive oil, salt, and pepper can accentuate the earthy tones of the soup.
  • Hummus and Pita: This creamy chickpea spread, paired with warm pita bread, ties in with the chickpea theme of the soup.
  • Stuffed Grape Leaves (Dolmas): These little bundles of flavor can add a nice tangy and savory note to the meal.
Garlic Spinach Chickpea Soup

How Long Can We Store The Soup?

Storing the Garlic Spinach Chickpea Soup properly ensures it remains safe to eat and retains its flavor. The soup can be stored in an airtight container in the refrigerator for up to 3-4 days. If you intend to keep it longer, consider freezing. 

Can I Make Soup In Advance?

Making Garlic Spinach Chickpea Soup in advance can be convenient and also allows the flavors to meld and develop more deeply, often resulting in an even tastier soup. Here’s how to do it:

  • Cooking in Advance: Prepare the soup as directed, but consider adding the spinach just before reheating to preserve its color and texture.
  • Cooling: After cooking, let the soup cool to room temperature. This helps in preventing bacterial growth and ensures even cooling.
  • Storage: Store the cooled soup in an airtight container. If you’ve made a large batch, consider portioning it out into individual servings, making it easier to reheat only what you need.
  • Reheating: When you’re ready to serve, reheat the soup on the stovetop over medium heat. If you’ve kept the spinach separate, stir it once the soup is hot and allow it to cook until wilted.
  • Freezing: If you’re preparing the soup well in advance (more than a few days), you can freeze it. As mentioned earlier, add spinach during the reheating process for optimal texture.     

What Can We Do With Leftovers? 

Leftovers of Garlic Spinach Chickpea Soup can be repurposed in various creative ways:

  • Pasta Sauce: Reduce the soup to a thicker consistency on the stovetop and toss it with pasta for a unique sauce.
  • Grain Bowl: Serve over cooked quinoa, rice, or farro, and top with fresh veggies or protein of choice.
  • Stew Base: Add extra veggies, legumes, or meat to turn the soup into a hearty stew.
  • Wrap Filling: Use in wraps or burritos with some grated cheese and roasted veggies.
  • Dip: Blend the soup to a smooth consistency and serve as a dip for bread or veggies.
Garlic Spinach Chickpea Soup

Special Tools/Equipment Needed

Preparing Garlic Spinach Chickpea Soup requires standard kitchen tools and some specialized equipment for optimal results:

  • Large Pot: Essential for simmering the soup and ensuring even cooking.
  • Sharp Knife: For chopping vegetables finely and uniformly.
  • Cutting Board: Preferably two – one for vegetables and another for potential contaminants like meat.
  • Garlic Press or Grater: Useful for crushing garlic cloves to release flavor.
  • Measuring Spoons and Cups: To ensure accurate proportions of ingredients.
  • Ladle: For stirring and serving the soup.
  • Immersion Blender: Useful for blending the soup to your desired consistency, though a standard blender works too.
  • Fine-mesh Strainer: Handy if you’re making homemade vegetable stock.
  • Wooden Spoon: Perfect for stirring without scratching your pot.
  • Storage Containers: Essential for storing leftovers or prepped ingredients.

Frequently Asked Questions 

Can I Replace Chickpeas With Another Type Of Legume?

Certainly. While chickpeas bring a distinct flavor and texture to the soup, you might consider alternatives such as white beans or lentils. Adjust cooking times accordingly, as different legumes may have varying cooking durations.

Is It Possible To Use Frozen Spinach In Lieu Of Fresh Spinach?

Indeed, frozen spinach can be a convenient alternative. Ensure that it is thoroughly defrosted and excess water is squeezed out before incorporating it into the soup.

How Can I Adjust The Soup’s Consistency If It’s Too Thick Or Thin?

If you find the soup too thick, you may dilute it with additional vegetable stock or water to reach the desired consistency. Conversely, if it’s too thin, let the soup simmer longer to reduce and thicken, or consider adding a roux or more cornmeal.

What Alternatives Can I Use If I Don’t Have Tahini On Hand?

If tahini is unavailable, you might substitute it with another nut or seed butter, such as almond butter or sunflower seed butter. Do note, however, that this will alter the soup’s flavor profile.

How Can I Enhance The Depth Of Flavor In The Soup?

Roasting the garlic prior to incorporating it or using a homemade vegetable stock can amplify the soup’s flavor depth. Additionally, fresh herbs, like rosemary or thyme, can be added during the simmering process for an aromatic boost.

Exploring A Hearty Garlic Spinach Chickpea Soup For Any Occasion 

Exploring A Hearty Garlic Spinach Chickpea Soup For Any Occasion 

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Recipe by Hanna Barnes Course: Soup Recipe


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Dive into a bowl of Garlic Spinach Chickpea Soup — a harmonious blend of earthy chickpeas, vibrant spinach, and aromatic spices. This soup is a comforting embrace on chilly days, offering both taste and nourishment in each spoonful.


  • Olive oil

  • Garlic, peeled and crushed

  • Onion, coarsely chopped

  • Ground cumin

  • Ground coriander

  • Vegetable stock

  • Potatoes, peeled and chopped

  • Garbanzo beans, drained

  • Heavy cream

  • Tahini

  • Corn meal

  • Spinach, rinsed and chopped

  • Ground cayenne pepper

  • Salt

Step-By-Step Directions

  • Preparation Steps
    Peel and crush the garlic cloves.
    Coarsely chop the medium onion.
    Peel and chop the medium potatoes.
    Drain the garbanzo beans.
    Rinse and chop the spinach
  • Cooking
    In a large pot, heat the olive oil over medium heat.
    Add the crushed garlic and chopped onion to the pot. Stir continuously, allowing them to cook until they become tender.
    Sprinkle in the ground cumin and coriander, mixing well with the garlic and onions.
  • Blending
    In a separate small bowl, combine the heavy cream, tahini, and cornmeal. Stir this mixture until smooth and well-blended.
  • Serving
    Ladle the soup into bowls and serve hot. If desired, garnish with a sprinkle of extra cayenne or a drizzle of tahini on top.


  • Freshly squeezed lemon juice can be added at the end for a zesty finish.
  • Consider using baby spinach for a more tender texture.
  • Toasted sesame seeds can be sprinkled on top for an added crunch.
  • For a smoky touch, add a dash of smoked paprika.
  • Soup consistency can be adjusted to personal preference by altering the liquid content.
  • The soup can be made creamier by blending half and mixing it back in.
  • Fresh herbs like parsley or cilantro can be added as a garnish for an extra layer of flavor.
Hanna Barnes

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