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–+ servings
Amanda Patel

Easy Spicy Chickpea & Spinach Vegetable Soup

This vibrant one-pot vegetable soup brings together chickpeas, spinach, tomatoes, and warming spices like cumin and harissa for a deeply flavorful, smoky-spicy broth — ready in just 35 minutes and perfect for weeknights, meal prep, or cozy lunches.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Main, Soup
Cuisine: Mediterranean, Middle Eastern
Calories: 285
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 onion, finely diced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 4 cloves garlic, minced
  • 1½ tsp ground cumin
  • 1 tsp ground coriander
  • ½–1 tsp harissa paste (adjust to taste)
  • ½ tsp smoked paprika (optional)
  • 1 bay leaf (optional)
  • 1 tsp kosher salt, divided
  • 1 can (14–15 oz) crushed or diced tomatoes
  • 4 cups low-sodium vegetable broth
  • 2 cans (15 oz) chickpeas, drained and rinsed
  • 5 oz baby spinach
  • 1–2 tbsp lemon juice
  • 2 tbsp chopped cilantro or parsley

Equipment

  • 5–6 quart pot For even simmering without splashing.
  • silicone spatula Useful for deglazing and stirring.
  • ladle For easy serving.
  • Serving bowls Wide bowls recommended for hearty soup.
  • immersion blender (optional) To blend part of the soup if desired.

Method
 

  1. Heat oil over medium heat in a large pot. Add onion, carrot, celery, and ½ tsp salt. Cook for 4–5 minutes until softened and lightly golden.
  2. Add garlic, cumin, coriander, harissa, and smoked paprika. Stir and cook for 45–60 seconds until fragrant.
  3. Stir in tomatoes, scraping the bottom to deglaze. Simmer for 2 minutes to reduce acidity.
  4. Add broth, chickpeas, bay leaf, and remaining salt. Bring to a steady simmer and cook for 12–15 minutes until vegetables are tender.
  5. Remove bay leaf. Stir in spinach and let wilt, about 1–2 minutes. Off heat, add lemon juice and chopped herbs.
  6. Taste and adjust seasoning. Serve hot with optional drizzle of harissa oil or fresh garnish.

Nutrition

Calories: 285kcalCarbohydrates: 38gProtein: 13gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 520mgPotassium: 750mgFiber: 9gSugar: 7gVitamin A: 6500IUVitamin C: 20mgCalcium: 110mgIron: 4mg

Notes

Use kale or chard if spinach isn't available. For extra creaminess, blend a cup of soup or stir in tahini. Store in the fridge for up to 4 days or freeze for 3 months. Reheat gently with a splash of broth and add lemon juice just before serving. Great with flatbread, roasted carrots, or cucumber salad.

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