There are days when I am stuck between ‘do I make something quick?’ or ‘do I make something healthy?’ Not many dishes can tick both boxes- but when they do, something as delicious as this lemony chickpea soup earns a spot in my ‘quick and healthy cookbook’!
The thing I most love about this soup is that it’s hearty enough to count as a proper meal. With chickpeas for protein, fresh veggies for goodness, and just the right kick of spice, it strikes the perfect balance between comforting and light.
So many different elements in the pot, yet you don’t even need to juggle multiple dishes or pans. Throw everything- onions, garlic, spices, veggies, chickpeas, and stock- into one pot, give it a little blend, stir, simmer, and dinner’s basically ready before you know it!
Why You’ll Love This Lemony Chickpea Soup
- Naturally creamy from blended chickpeas- no cream needed!
- Packed with energizing protein and veggies.
- Bright, zesty lemon flavor in every spoon.
- Perfect for every season cause it’s light yet hearty.
- One-pot meal that requires minimal effort.
How To Make Lemon Chickpea Soup Recipe
- Heat oil in a pot over medium heat. Add the onion and sauté for 3-4 minutes.
- Add garlic, lemon zest, and chili flakes. Cook for 1-2 minutes.
- Add diced carrots and cook for 3-4 minutes. Stir in the tomato paste.
- Add diced potatoes and all the spices (salt, pepper, oregano, cumin, coriander, paprika). Mix well.
- Add boiled chickpeas and vegetable stock. Bring to a boil, then cover and cook on medium-low for 15 minutes.
- Carefully ladle half of the soup into a jar, add milk, and blend until smooth.
- Pour the blended soup back into the pot and mix. Add baby spinach and cook for 2 minutes.
- Squeeze in lemon juice, stir, turn off the heat, and garnish with parsley. Serve warm.
Mastering The Perfect Consistency
Getting the perfect consistency for lemony chickpea soup is all about balance- creamy, hearty, but still light enough to enjoy anytime of the year!
I personally love my soup slightly creamy but not too thick. So I usually blend about a third of the chickpeas and stir them back in just like I have shown in this recipe. However, if you want the soup to be a bit hearty, leave some chickpeas and veggies whole instead of blending them- they will add a lovely bite to the dish!
This lemon chickpea soup is so refreshing, you can enjoy it even on the hottest summer days by tweaking it a little. Just add more broth to make it thinner and chill it in the fridge for a cool, refreshing treat.
Lemon Spinach Chickpea Soup: Your Daily Dose Of Goodness
Need one more reason to try this soup? Here are FIVE reasons your body will love you for it!
- Rich in plant-based protein, the chickpeas help build and repair your muscles.
- Fiber-rich chickpeas and veggies support healthy digestion and keep you full longer.
- Vitamin C from lemon boosts your immunity and keeps your body energized.
- Packed with minerals like iron, magnesium, and calcium, the chickpeas help support heart and bone health.
- Light and refreshing, the broth keeps you hydrated on warmer days.
Make Your Own Vegetable Broth(It’s Easier Than You Think!)
Skip the store-bought stuff and make your own vegetable broth at home!
Just toss your favorite veggies- carrots, celery, onion, garlic, leeks, tomatoes, bell pepper, etc. in a pot. Add in herbs like parsley, thyme, rosemary, and bay leaves for extra aroma. Season the broth with a pinch of salt and let it simmer for 30-45 minutes. Strain the broth using a fine-mesh sieve, and a clear, flavorful vegetable broth is ready to use!
Tip:
Don’t let scraps like broccoli stems, mushroom ends, and vegetable peel go to waste. Throw them in the mix as those leftovers make the broth even more tasty and amazing!
Secret Tips For Extra Flavor
Want to take your lemon chickpea soup from tasty to unforgettable? Here are some tried and tested tricks to make that happen!
- Give your tomato paste a quick toast in the oil before adding it to the soup for a vibrant and rich color.
- Cook the seasonings- cumin, coriander, paprika and chili in the oil briefly before adding them to the soup to make it more flavorful.
- Reserve a bit of the boiled chickpea water to adjust the soup’s thickness without diluting the flavor.
- If the soup tastes too tangy, add a pinch of sugar to balance the lemon flavor.
- Toss in parsley, cilantro or fresh herbs to give the soup a refreshing finish.
Switch It Up: Veggies, Protein and More
Don’t have something on hand? No worries! Swap it out with these easy, tasty alternatives:
Veggies- sweet potato, kale, butternut squash, zucchini.
Protein- lentils, white beans, quinoa or tofu.
Greens- baby kale, lettuce, bok choy, swiss chard.
Spice- smoked paprika, garam masala, fennel seeds, Italian seasoning.
Cream- coconut milk, oat milk, almond milk.
Lemony Chickpea Soup That Everyone Will Love!
For a family-friendly meal, this lemon chickpea soup may require a tweak or two.
For example, if you have got little kids at home who like milder flavor, dial back the chili flakes and blend the soup a bit more for that extra-smooth texture. Growing kids or busy adults, on the other hand, will benefit more from a little extra protein- think an extra scoop of chickpeas, cooked lentils, and shredded chicken mixed in.
The best part about this lemony chickpea soup is that it plays well with almost everything. I love dipping warm bread into this soup or having it with a scoop of rice when I want something fulfilling.
You can also pair it with:
- Toasted pita.
- Garlic naan.
- Green salad.
- Roasted veggies.
- Cheesy toast,
- Crispy croutons.
- Grilled sandwich.
- Crackers or breadsticks.
Lemony Chickpea Soup Recipe
Ingredients
- 4 tbsp / 60 ml Olive Oil
- 1 large Onion (Minced)
- 5 cloves Garlic (Minced)
- 1 tbsp / 6 g Lemon Zest
- 1 tsp / 2 g Chili Flakes
- 1 large Carrot (Diced)
- 2 tbsp / 32 g Tomato Paste
- 2 medium Potatoes (Diced)
- 1 tsp / 6 g Salt
- ½ tsp / 1 g Black Pepper
- 1 tsp / 2 g Oregano
- 1 tsp / 2 g Cumin Powder
- 1 tsp / 2 g Coriander Powder
- 1 tsp / 2 g paprika
- 800 grams / 1.76 lb Chickpea (Boiled)
- 5 cups / 1.18 l Vegetable Stock
- ½ cup / 120 ml Milk
- 2 cups / 60 g Baby Spinach
- 2 tbsp / 30 ml Lemon Juice
Instructions
Saute, Onion and Garlic
- Heat a saucepan over medium heat and add olive oil.
- Add minced onion to the hot oil and saute for 3-4 minutes.
- Stir in garlic, lemon zest and chili flakes. Cook briefly for 1-2 minutes.
Add Carrot, Potato and Seasonings
- Add the diced carrots and cook for 3-4 minutes until they start to soften.
- Mix in the tomato paste and stir to combine.
- Add the diced potatoes and stir everything together.
- Season the mixture with salt, black pepper, oregano, cumin powder, coriander powder and paprika.
- Stir to combine the potatoes and carrots with the seasonings.
Mix Chickpeas and Simmer
- Add the boiled chickpeas and mix them in.
- Pour in the vegetable stock and stir well.
- Bring the soup to a boil, then cover and cook for 15 minutes on a medium-low heat.
Blend, Combine, and Serve!
- Open the lid and carefully ladle half of the soup into a jar.
- Add milk to the jar and use a hand blender to blend until smooth and creamy.
- Pour the blended mixture back into the pot and stir to combine.
- Add the baby spinach and cook for 2 minutes.
- Squeeze in fresh lemon juice and stir to combine.
- Turn off the heat and garnish the soup with chopped parsley.
- Serve warm and enjoy a zesty, creamy lemon chickpea soup that’s hearty in every spoonful!
Video
This lemon chickpea soup is a winner in any season, at any time of the day. From a simple appetizer, it easily transforms into a full-course dinner-worthy meal. You can enjoy it in so many ways, but one thing’s for sure – it’s healthier than most meals you’d reach for on a busy day.
Cozy on a chilly night, fresh in spring and even light enough for summer- my family practically raids the pot before I even set the bowls properly on the table!
Recipe FAQs
Can I Store This Lemon Chickpea Soup In The Fridge?
Yes, the flavor of this soup actually deepens if refrigerated! You can keep this soup in the fridge for up to 3 days.
Can I Use Canned Chickpeas For This Recipe?
Yes, just make sure to drain and rinse the chickpeas first to reduce cooking time.
How To Fix Bland Lemon Chickpea Soup?
You can fix bland lemon chickpea soup by adjusting salt, lemon juice, spices, and fresh herbs.
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