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 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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
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.
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.
