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🥣 Creamy Mediterranean Chickpea & Spinach Soup
⭐ INGREDIENTS (Serves 3–4)
Base
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2 tbsp extra virgin olive oil
-
1 medium onion, finely chopped
-
3 garlic cloves, minced
-
1 medium carrot, diced
-
1 celery stalk, diced
Main Ingredients
-
1 can (400g) chickpeas, drained & rinsed
-
3 cups vegetable or chicken broth
-
1 cup water
-
2 cups fresh spinach (or 1 cup frozen)
Seasoning
-
1 tsp paprika
-
½ tsp turmeric
-
1 tsp cumin
-
½ tsp oregano
-
Salt & pepper to taste
Creamy Element (Healthy Option)
-
4 tbsp Greek yogurt
or -
¼ cup coconut milk (for dairy-free)
Finish
-
Juice of ½ lemon
-
Fresh parsley, chopped
🔥 STEP-BY-STEP INSTRUCTIONS
🍳 1. Sauté the aromatics
Heat olive oil in a pot on medium heat.
Add:
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onion
-
garlic
-
carrot
-
celery
Cook 4–5 minutes until vegetables soften.
🥣 2. Add chickpeas & spices
Add chickpeas to the pot.
Sprinkle:
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paprika
-
cumin
-
turmeric
-
oregano
-
salt & pepper
Stir for 1 minute to toast the spices.
💧 3. Add broth & simmer
Pour in:
-
vegetable/chicken broth
-
water
Bring to a boil → reduce heat → simmer 15 minutes.
🌿 4. Add spinach
Stir in the spinach and cook 2–3 minutes until wilted.
🥛 5. Make it creamy
Turn heat to low.
Mix Greek yogurt with a little warm broth in a small bowl (to prevent curdling), then pour into the soup.
Or stir in coconut milk.
Simmer 2 more minutes.
🍋 6. Finish with lemon & herbs
Turn off heat.
Add:
-
lemon juice
-
parsley
Taste and adjust seasoning.
🍽️ SERVING
Serve warm with:
-
Whole wheat pita
-
Crusty bread
-
Brown rice (optional)
Drizzle with a little extra-virgin olive oil for maximum Mediterranean flavor.
💚 HEALTH BENEFITS
✔ High in protein (chickpeas + yogurt)
✔ Loaded with fiber
✔ Heart-healthy olive oil
✔ Anti-inflammatory turmeric & garlic
✔ Perfect for clean eating & weight loss
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