Spicy Mediterranean Chickpea Soup | Heart-Healthy One Pot Recipe

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and quicker to cook.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasonings

Homemade broth can be lower in sodium.

olive oil

🥗Healthier: avocado oil

💰Cheaper: sunflower oil

Avocado oil has a higher smoke point.

canned tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: crushed tomatoes

Fresh tomatoes can enhance flavor.

Heat olive oil in a large pot over medium heat until shimmering

Add chopped onion, garlic, carrots, and celery; sauté until softened, about 5-7 minutes

Stir in cumin, paprika, and cayenne pepper; cook for 1-2 minutes until fragrant

Add canned tomatoes and vegetable broth; bring to a boil

Stir in chickpeas and bay leaves; reduce heat and simmer for 20-25 minutes

Remove bay leaves and blend the soup until smooth using an immersion blender

Stir in spinach and cook until wilted, about 3-4 minutes

Add lemon juice and season to taste with salt and pepper

Garnish with chopped parsley before serving

Cooking Techniques

Spice Level: