Spiced Calabrian Chickpea and Spinach Soup

By AislePrompt Editorial · Published 2026-06-08 · Updated 2026-06-08

A hearty, warming soup combining tender chickpeas, fresh spinach, and a kick of Calabrian chili for a nutritious vegetarian meal. This Italian-inspired vegetarian recipe, ready in about 45 minutes, pairs canned chickpeas, extra virgin olive oil, yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 cups, drained and rinsed canned chickpeas
• 2 tbsp extra virgin olive oil
• 1 medium, diced yellow onion
• 1 large, diced carrot
• 2, diced celery stalks
• 3, minced garlic cloves
• 4 cups vegetable broth
• 4 cups, roughly chopped fresh spinach
• 1/2 tsp Calabrian chili flakes
• 1 tsp dried thyme
• 1 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1 tbsp, freshly squeezed lemon juice

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Instructions

1. Step 1: Heat 2 tbsp extra virgin olive oil in a large pot over medium heat until shimmering.
2. Step 2: Add 1 medium diced yellow onion, 1 large diced carrot, and 2 diced celery stalks; sauté for 7 minutes until vegetables soften and onions become translucent.
3. Step 3: Stir in 3 minced garlic cloves, 1/2 tsp Calabrian chili flakes, and 1 tsp dried thyme; cook for 1 minute until fragrant.
4. Step 4: Add 2 cups drained and rinsed canned chickpeas and 4 cups vegetable broth; bring the mixture to a boil.
5. Step 5: Reduce heat to low and simmer for 20 minutes to allow flavors to meld.
6. Step 6: Stir in 4 cups roughly chopped fresh spinach and cook for 5 minutes until wilted.
7. Step 7: Season with 1 1/2 tsp sea salt, 1/2 tsp black pepper, and finish with 1 tbsp freshly squeezed lemon juice for brightness.
8. Step 8: Serve hot with crusty bread or a sprinkle of grated cheese if desired.