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
Scale
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.
