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Chickpea soup

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Prep Time: 15 Minutes Cook Time: 40 Minutes Total Time: 55 Minutes Skill Level: Intermediate

Equipment Needed

  • Large Pot (like a Dutch oven or stockpot) (A grey pot with lavender handles is shown in the photo, but any large, heavy-bottomed pot will work.)

  • Whisk

  • Large Spoon or Ladle

  • Cutting Board and Sharp Knife

  • Measuring Cups and Spoons

Ingredients

For the Soup Base:

  • 2 Tablespoons Olive Oil

  • 1 Large Yellow Onion, diced

  • 2 Large Carrots, peeled and diced

  • 2 Stalks Celery, diced

  • 4 Cloves Garlic, minced

  • 2 Tablespoons Tomato Paste

  • 1 Teaspoon Smoked Paprika (This adds a wonderful, subtle smokiness.)

  • 1 Teaspoon Dried Thyme or 1 Teaspoon Dried Oregano (or use 1 tablespoon of fresh thyme or oregano.)

  • 1/2 Teaspoon Red Pepper Flakes (Adjust to your heat preference; 1/2 teaspoon adds a gentle, warming spice.)

  • 1/2 Teaspoon Salt (Adjust to taste; remember your broth will likely add more.)

  • 1/2 Teaspoon Black Pepper, freshly ground

  • 6 Cups Vegetable Broth (Or water, if you prefer.)

  • 2 (15-ounce) Cans Chickpeas, drained and rinsed (About 3 cups total.)

  • 1 Cup Full-Fat Coconut Milk (or Heavy Cream, for non-vegan version) (This provides a luxurious, creamy texture.)

To Finish the Soup:

  • 1 (16-ounce) Package Gnocchi, fresh or frozen (Check package for cooking time, typically 2-4 minutes.)

  • 4 Cups Fresh Spinach, loosely packed (Or other greens like kale, chopped.)

  • Optional Toppings: Squeeze of lemon juice, freshly grated Parmesan cheese (for non-vegan version), additional red pepper flakes, fresh herbs (like parsley or basil).

Instructions with Time & Intensity Breakdown

Stage 1: Prep and Aromatics

  • Total Time for This Stage: 15 Minutes

  • Intensity: Low

  1. Chop and Measure: Before you start cooking, take some time to do all of your chopping and measuring. Dice the onion, carrots, and celery. Mince the garlic. Have your other ingredients measured and ready to go. This makes the cooking process much smoother and more enjoyable. (15 minutes)

Stage 2: Sauté and Spice

  • Total Time for This Stage: 10 Minutes

  • Intensity: Low-Medium

  1. Heat the Oil: Place your large pot or Dutch oven on the stove over medium heat. Once the pot is warm, add the 2 tablespoons of olive oil. Swirl to coat the bottom. (1-2 minutes)

  2. Sauté the Mirepoix: Add the diced onion, carrots, and celery to the pot. Sauté, stirring frequently with a large spoon, for about 5-7 minutes. You want the vegetables to soften and become translucent. (5-7 minutes)

  3. Add Aromatics and Tomato Paste: To the softened vegetables, add the minced garlic and the 2 tablespoons of tomato paste. Cook, stirring constantly, for an additional 1-2 minutes. The goal is to bloom the garlic (it will become fragrant) and to toast the tomato paste slightly to deepen its flavor. (1-2 minutes)

  4. Incorporate Spices: Add the 1 teaspoon smoked paprika, 1 teaspoon dried thyme (or oregano), and 1/2 teaspoon red pepper flakes. Stir for about 30 seconds, allowing the spices to toast gently and become aromatic, which will create a wonderful base of flavor. Be careful not to let them burn! (30 seconds)

Stage 3: Simmer and Build the Broth

  • Active Time for This Stage: 2 Minutes

  • Passive Time for This Stage: 15 Minutes

  • Intensity: Low

  1. Add Liquids and Chickpeas: Carefully pour in the 6 cups of vegetable broth and add the drained and rinsed chickpeas. Increase the heat to high just to bring the mixture to a simmer. (1-2 minutes)

  2. Simmer and Reduce: Once simmering, reduce the heat to low-medium, so it maintains a gentle simmer (you see slow bubbles break the surface, not a rolling boil). Partially cover the pot with a lid. This allows steam to escape while still keeping a good amount of heat in. Simmer for about 10-15 minutes, allowing the flavors to meld and the carrots to fully soften. (10-15 minutes)

Stage 4: Finish the Soup with Gnocchi and Cream

  • Active Time for This Stage: 8 Minutes

  • Passive Time for This Stage: 5 Minutes

  • Intensity: Medium

  1. Incorporate the Gnocchi: After the soup has simmered, it’s time to add the 16-ounce package of gnocchi. Carefully add them directly to the simmering soup. Follow the package instructions for cooking time (typically, gnocchi is ready when it floats to the top, which usually takes 2-4 minutes). Stir occasionally to make sure they don’t stick to the bottom of the pot. (2-4 minutes)

  2. Cream and Greens: When the gnocchi are floating and fully cooked, stir in the 1 cup full-fat coconut milk (or heavy cream). This will give your soup a rich, creamy texture and light-orange color. Then, add the 4 cups fresh spinach. Stir until the spinach has fully wilted and is a vibrant green color. This only takes a minute! (1-2 minutes)

  3. Final Seasoning and Service: Turn off the heat. Give your soup a careful taste. Add the 1/2 teaspoon black pepper and adjust the salt if needed. Remember, your broth was likely already seasoned, so always taste before adding more! (1 minute)

Stage 5: Serve and Enjoy

  • Total Time for This Stage: 2 Minutes

  • Intensity: Low

  1. Ladle and Top: Ladle the hearty chickpea soup with gnocchi and spinach into bowls. For the best flavor, squeeze a wedge of fresh lemon juice over each bowl just before serving (the acidity brightens up all the flavors beautifully!). If you’re not keeping it vegan, freshly grated Parmesan cheese is a classic and delicious topping. Serve immediately and enjoy a cozy, comforting bowl of soup! (2 minutes)

Nutritional Profile and Beyond

The Powerhouse: Chickpeas are a Nutritious Star

The foundation of this soup is the wonderful, unassuming chickpea. For anyone looking for nutritious, plant-based protein and fiber, chickpeas are truly a superstar. They are an excellent source of protein, helping to keep you full and satisfied, which is why this soup is so hearty and comforting. Moreover, chickpeas are incredibly rich in fiber, which supports healthy digestion and has been linked to a variety of other health benefits, such as heart health and blood sugar regulation. This soup isn’t just “cozy” in name; it’s fundamentally designed around these wholesome principles to create a genuine nourishing experience.

Nutrient-Dense Greens and Flavorful Aromatics

Beyond the chickpeas, this soup boasts an array of nutrient-dense greens and aromatics. The four cups of fresh spinach contribute a significant dose of iron, folate, vitamin A, and vitamin K, all of which are essential for various bodily functions. The mirepoix—onion, carrots, and celery—adds fiber, antioxidants, and trace minerals. Garlic, beyond its incredible flavor, has been valued for centuries for its potential health benefits, including immune support. The choice to use full-fat coconut milk or heavy cream provides necessary healthy fats that help your body absorb the fat-soluble vitamins found in the vegetables, making this soup not only delicious but incredibly nutritious.

Final Calorie and Macro Counts

Below is the nutritional breakdown per serving, based on dividing the soup into 6 generous portions (though you may get up to 8, depending on serving size). Please note that your final counts may differ slightly based on the specific brand of vegetable broth, gnocchi, coconut milk or heavy cream you use. This estimation does not include the optional toppings like lemon juice or Parmesan cheese.

(Nutrition Data per Serving, based on 1/6th of the soup)

  • Calories: 350

  • Total Fat: 18g

    • Saturated Fat: 13g (less if using heavy cream)

  • Protein: 10g

  • Total Carbohydrates: 42g

  • Fiber: 9g

  • Net Carbohydrates: 33g

  • Sugar: 6g

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