If you’re looking for a nourishing meal that warms you up without weighing you down, this Low Calorie High Protein Chickpea and Spinach Soup Recipe is exactly what you need. It’s a vibrant, wholesome soup packed with plant-based protein from chickpeas and a fresh burst of nutrients from spinach. Each spoonful is a celebration of flavors and textures, blending tender chickpeas with fragrant spices and bright greens. Whether you want a light lunch or a comforting dinner, this soup proves that healthy eating can be delightfully satisfying and simple to prepare.
Ingredients You’ll Need
This recipe shines in its simplicity—each ingredient plays an essential role in building layers of flavor, texture, and color. Let’s break down what you’ll need to create this comforting, nutrient-packed soup that’s as delicious as it is healthy.
- 4 cups low-sodium vegetable broth: Provides a flavorful, light base that binds all the ingredients together without extra calories.
- 1 can (15 oz) chickpeas, rinsed and drained: The star protein that adds a creamy texture and filling bulk to the soup.
- 2 cups fresh spinach: Adds vibrant color, a mild earthy taste, and a powerful nutrition boost.
- 1 cup diced tomatoes (canned or fresh): Brings acidity and sweetness which balances out the savory spices beautifully.
- 1 small onion, diced: Adds depth and a subtle sweetness when sautéed.
- 2 cloves garlic, minced: Offers a fragrant kick that invigorates the soup.
- 1 tsp cumin: Lends a warm, smoky undertone that complements the chickpeas perfectly.
- 1 tsp paprika: Adds mild heat and a lovely red tint enhancing the soup’s overall appearance.
- Salt and pepper to taste: Essential for balancing all the vibrant ingredients and bringing out their best flavors.
How to Make Low Calorie High Protein Chickpea and Spinach Soup Recipe
Step 1: Sauté Aromatics
Start by heating a splash of water in a large pot over medium heat. Toss in your diced onion and minced garlic. Let them gently cook for about 3-4 minutes until the onion turns translucent and soft. This step releases their natural sweetness and lays the flavorful foundation for the soup.
Step 2: Build the Flavor Base
Add the diced tomatoes, chickpeas, cumin, paprika, salt, and pepper to the pot. Stir everything together well, letting the spices toast slightly and the tomatoes soften for about 2 minutes. This process wakes up the spices and ensures every bite will be bursting with flavor.
Step 3: Add Broth and Simmer
Pour in the low-sodium vegetable broth and bring the mixture to a gentle boil. Once boiling, reduce the heat to low and let it simmer for about 10 minutes. This simmering melds the flavors beautifully and softens the chickpeas so that every spoonful is creamy and rich.
Step 4: Wilt the Spinach
Finally, throw in the fresh spinach leaves and cook for another 2-3 minutes until they’re just wilted. This final touch brightens the soup with freshness and a lovely pop of green, adding essential vitamins with barely any calories.
Step 5: Adjust and Serve
Give your soup a taste and tweak the seasoning with some extra salt or pepper if needed. Then ladle it into bowls and get ready to enjoy a warm, satisfying meal packed full of goodness.
How to Serve Low Calorie High Protein Chickpea and Spinach Soup Recipe
Garnishes
To elevate this wholesome soup, consider garnishing with a sprinkle of freshly chopped parsley, a dollop of Greek yogurt, or some toasted pumpkin seeds for an added crunch. These simple touches add layers of texture and contrast while keeping things light.
Side Dishes
This soup pairs perfectly with crusty whole-grain bread or a crisp side salad for a fuller meal. If you want to keep it low calorie, opt for a side of roasted vegetables or cucumber slices with a squeeze of lemon to keep things fresh and lively.
Creative Ways to Present
For a fun twist, serve the soup in individual mason jars for an easy grab-and-go option or ladle it over quinoa or cauliflower rice for a hearty, protein-packed bowl. You can even blend half the soup for a creamier texture while keeping some chickpeas whole to enjoy that lovely bite contrast.
Make Ahead and Storage
Storing Leftovers
Leftover Low Calorie High Protein Chickpea and Spinach Soup Recipe keeps wonderfully in an airtight container in the refrigerator for up to 4 days. The flavors actually deepen overnight, making it a great option for meal prep or busy weeknights.
Freezing
This soup freezes very well. To freeze, let it cool completely, then transfer to freezer-safe containers or bags. It will stay good for up to 3 months. Just leave out the spinach if you prefer to add fresh greens after reheating to keep them vibrant.
Reheating
Reheat the soup gently on the stovetop over low to medium heat, stirring occasionally until warmed through. If frozen, it’s best to thaw it overnight in the fridge before reheating. You can add fresh spinach at this point for brightness.
FAQs
Can I use dried chickpeas instead of canned?
Absolutely! Just remember to soak and cook the dried chickpeas fully before adding them to the soup. It’ll take longer but the flavor and texture will be fantastic.
Is this soup suitable for a low-carb diet?
While chickpeas do contain some carbohydrates, they’re also high in fiber and protein, which helps balance blood sugar. This soup is a great option for many diets, especially if you’re focusing on whole food, nutrient-dense meals.
Can I substitute the spinach with other greens?
Yes! Kale, Swiss chard, or collard greens work beautifully as swaps. Just add them towards the end of cooking and adjust the cooking time to wilt them properly.
How can I make this soup spicier?
Feel free to add a pinch of cayenne pepper, chopped fresh chili, or a dash of hot sauce to kick up the heat. Start small and taste as you go to keep it balanced.
Is this recipe vegan and gluten-free?
Yes, this Low Calorie High Protein Chickpea and Spinach Soup Recipe is naturally vegan and gluten-free, making it accessible and enjoyable for a wide range of dietary preferences.
Final Thoughts
This Low Calorie High Protein Chickpea and Spinach Soup Recipe is one of those rare dishes that’s both hearty and light, simple yet packed with flavor and nutrition. I can’t recommend it enough for anyone wanting a tasty, healthy meal that’s easy to make and enjoy any day of the week. Give it a try—you might just find your new favorite soup!
Print
Low Calorie High Protein Chickpea and Spinach Soup Recipe
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Low Calorie
Description
A comforting and nutritious low-calorie, high-protein soup featuring chickpeas, fresh spinach, and savory spices simmered to perfection. This easy-to-make soup is perfect for a healthy meal that delivers flavor and protein without excess calories.
Ingredients
Soup Ingredients
- 4 cups low-sodium vegetable broth
- 1 can (15 oz) chickpeas, rinsed and drained
- 2 cups fresh spinach
- 1 cup diced tomatoes (canned or fresh)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
Instructions
- Prepare aromatics: In a large pot, heat a small amount of water over medium heat. Add the diced onion and minced garlic to soften and build the base flavors.
- Sauté onions and garlic: Cook for about 3-4 minutes until the onion becomes translucent and fragrant, stirring occasionally to prevent sticking.
- Add tomatoes and spices: Stir in the diced tomatoes, chickpeas, cumin, paprika, salt, and pepper. Cook together for 2 minutes to allow the spices to bloom and tomatoes to soften slightly.
- Add broth and bring to boil: Pour in the vegetable broth, stirring to combine all ingredients, then increase heat to bring the mixture to a rolling boil.
- Simmer soup: Once boiling, reduce heat to low and let the soup simmer gently for 10 minutes, allowing flavors to meld and chickpeas to heat through.
- Add spinach and finish cooking: Stir in the fresh spinach and cook for an additional 2-3 minutes until the spinach wilts and becomes tender.
- Adjust seasoning and serve: Taste the soup and adjust salt and pepper if needed. Serve warm for a nutritious, protein-packed meal.
Notes
- Use low-sodium vegetable broth to control salt content.
- For extra protein, add a scoop of unflavored protein powder or cooked chicken breast.
- To make it vegan, ensure the broth is vegetable-based and no animal products are added.
- Customize spice levels by adjusting cumin and paprika amounts.
- For a creamier texture, blend a portion of the soup before adding spinach.
