Spiced Calabrian Chickpea and Spinach Soup
A hearty, warming soup combining tender chickpeas, fresh spinach, and a kick of Calabrian chili for a nutritious vegetarian meal. This italian-inspired vegetarian (vegetarian) ready in about 45 minutes pairs drained and rinsed canned chickpeas, extra virgin olive oil, medium, diced 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
Instructions
- Step 1: Heat 2 tbsp extra virgin olive oil in a large pot over medium heat until shimmering.
- 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.
- 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.
- Step 4: Add 2 cups drained and rinsed canned chickpeas and 4 cups vegetable broth; bring the mixture to a boil.
- Step 5: Reduce heat to low and simmer for 20 minutes to allow flavors to meld.
- Step 6: Stir in 4 cups roughly chopped fresh spinach and cook for 5 minutes until wilted.
- 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.
- Step 8: Serve hot with crusty bread or a sprinkle of grated cheese if desired.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Spiced Calabrian Chickpea and Spinach Soup take to make?
Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Spiced Calabrian Chickpea and Spinach Soup?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep extra virgin olive oil from drying out.
Can I substitute ingredients in Spiced Calabrian Chickpea and Spinach Soup?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Spiced Calabrian Chickpea and Spinach Soup for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Spiced Calabrian Chickpea and Spinach Soup vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
