Spinach Soup Recipe

Introduction

This Mediterranean soup is a hearty, flavorful blend of chickpeas, fresh vegetables, and fragrant herbs. It’s a comforting and nutritious dish that’s perfect for any time of year, offering a delicious way to enjoy wholesome ingredients in a warm bowl.

Ingredients

• 1 ½ tablespoons olive oil
• 1 onion, peeled and diced
• 2 carrots, peeled and diced
• 1 celery rib, diced
• 2-3 garlic cloves, minced
• 1 teaspoon paprika
• 1 teaspoon oregano
• ¼ teaspoon thyme
• 2 cans (14oz / 400g each) chickpeas, drained
• 1 can (14oz / 400g) whole or diced tomatoes
• 2 ½ cups (600 ml) low-sodium vegetable broth
• ¾ teaspoon salt
• ⅛ teaspoon black pepper
• 2 bay leaves (optional)
• 1 tablespoon flour
• 6 oz (170 grams) fresh spinach (or 3 oz frozen)
• 1 to 2 tablespoons fresh lemon juice, or to taste (optional)

Instructions

1. Step 1: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion softens and becomes translucent, about 5 minutes.
2. Step 2: Stir in the minced garlic, paprika, oregano, and thyme. Cook for about 1 minute until fragrant.
3. Step 3: Add the chickpeas, tomatoes, vegetable broth, salt, pepper, and bay leaves if using. Bring the mixture to a boil, then cover, reduce the heat, and simmer for 20 minutes. Remove the bay leaves afterward.
4. Step 4: In a jar with a lid, combine the flour and ¼ cup cold water. Shake until well emulsified. Stir this mixture into the soup. Gradually add the fresh spinach, stirring until wilted. If using frozen spinach, increase cooking time as needed. Turn off the heat.
5. Step 5: Add fresh lemon juice to taste. Adjust seasoning with more salt, pepper, and lemon juice until the flavors are well balanced.
6. Step 6: Serve the soup divided in bowls. Optionally, drizzle with extra virgin olive oil, sprinkle with red pepper flakes, and grate parmesan cheese for a non-vegan touch. Enjoy with crusty bread for a full meal.

Tips & Variations

• For a creamier texture, blend a portion of the soup before adding spinach.
• Use frozen spinach in a pinch, but add it earlier and allow extra simmering time to fully cook.
• Try adding other herbs like basil or rosemary for a different aromatic profile.
• If you prefer a thicker soup, increase the flour slightly or simmer longer to reduce liquid.
• Add a pinch of red pepper flakes for a subtle spicy kick.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over medium-low heat, stirring occasionally. This soup also freezes well for up to 2 months; thaw overnight in the fridge before reheating. Add fresh spinach and lemon juice after reheating for best flavor.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned spinach instead of fresh?

Canned spinach is soft and watery and is not ideal for this recipe. Fresh or frozen spinach works best to maintain the texture and flavor of the soup.

Is this soup suitable for vegans?

Yes, it’s naturally vegan if you skip the parmesan cheese. Use olive oil and vegetable broth to keep it fully plant-based.

Spinach Soup Recipe

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★★★★★

4.8 from 147 reviews

A hearty and comforting Mediterranean Soup packed with chickpeas, fresh vegetables, and aromatic herbs. This flavorful soup is perfect for a nutritious meal, blending wholesome ingredients like spinach, tomatoes, and spices to create a delightful one-pot dish that embodies Mediterranean cuisine.

• Author: liam
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Soup Base

• 1 ½ tablespoon olive oil
• 1 onion, peeled and diced
• 2 carrots, peeled and diced
• 1 celery rib, diced
• 2–3 garlic cloves, minced
• 1 teaspoon paprika
• 1 teaspoon oregano
• ¼ teaspoon thyme

Main Ingredients

• 2 cans (14oz – 400 gr each) chickpeas, drained
• 1 can (14oz – 400 gr) whole or diced tomatoes
• 2 ½ cup (600 ml) low-sodium vegetable broth
• ¾ teaspoon salt
• ⅛ teaspoon black pepper
• 2 bay leaves (optional)
• 1 tablespoon flour
• 6 oz (170 grams) fresh spinach (or 3 oz frozen)
• 1 to 2 tablespoon fresh lemon juice, or to taste (optional)

Instructions

1. Prepare the Base: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook, stirring often, until the onion softens and becomes translucent, about 5 minutes.
2. Add Aromatics: Stir in the minced garlic, paprika, oregano, and thyme. Continue cooking until the mixture becomes fragrant, about 1 minute.
3. Combine Main Ingredients and Simmer: Add the drained chickpeas, tomatoes, vegetable broth, salt, black pepper, and bay leaves. Increase the heat to bring the soup to a boil, then cover, reduce to a simmer, and cook for 20 minutes. Afterwards, remove the bay leaves.
4. Thicken and Add Greens: In a jar with a lid, combine the flour and ¼ cup cold water, shaking until emulsified. Stir this mixture into the soup to thicken it slightly. Add fresh spinach in batches, stirring each time until wilted. If using frozen spinach, extend the cooking time accordingly. Turn off the heat.
5. Season and Finish: Stir in fresh lemon juice to taste. Adjust seasoning with additional salt, pepper, and lemon juice until the flavors are vibrant and balanced.
6. Serve and Garnish: Ladle the soup into bowls. Drizzle with extra virgin olive oil and sprinkle red pepper flakes if desired. Optionally, add grated parmesan cheese for a non-vegan version. Serve with crusty bread and enjoy!

Notes

• You can omit the bay leaves if you prefer a milder herbal flavor.
• For a thicker soup, adjust the amount of flour slurry or cook the soup uncovered for a few minutes after adding the slurry.
• Frozen spinach requires longer cooking time—add accordingly until fully incorporated and heated through.
• To keep the soup vegan, omit the parmesan cheese garnish.
• Serve with crusty bread for a complete meal.
• Adjust lemon juice at the end for brightness and balance according to preference.

Keywords: Mediterranean soup, chickpea soup, vegetarian soup, healthy soup, spinach soup, vegetable broth recipe, easy healthy dinner, one pot soup