Chickpea and Spinach Soup

(5.0)
By Judy Capodanno
Updated 9/25/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic | Mediterranean
Chickpea and Spinach Soup
Photo Credit: Baldwin Publishing Staff Photographer
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Brighten your dinner table with this heart healthy spinach and chickpea soup, a tangy and satisfying meal the whole family will love. Packed with fresh spinach, no-salt chickpeas, and a zesty touch of lemon, this comforting soup is low in sodium and perfect for heart-smart eating.

For more delicious ideas, explore our Heart Healthy Soup Recipes.

Total Time
30 minutes
Servings
4
Calories
259

What Makes These Chickpea and Spinach Soup Healthy

This soup supports a heart-healthy diet by using lean ingredients, focusing on unsaturated fats from olive oil, and keeping sodium low. The high fiber content from chickpeas and spinach also aids in digestion and promotes satiety, making it a wholesome and satisfying meal.

Key Health Highlights

  • Low in Sodium: Contains only 333 mg of sodium per serving, well within heart-healthy guidelines.
  • Excellent Source of Fiber: Provides 7 grams of fiber, supporting digestive health and fullness.
  • Heart-Healthy Fats: Uses olive oil, a source of monounsaturated fats, instead of butter or other saturated fats.
  • Lean Protein: Packed with 13 grams of plant-based protein from chickpeas.
  • No Added Sugars: Flavor comes from natural ingredients like lemon and herbs, not added sugars.
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FAQs About Chickpea and Spinach Soup

Yes. To make it vegan, use 4 cups of vegetable broth instead of chicken broth and either omit the Parmesan cheese or use a plant-based Parmesan substitute.

Absolutely. Use about 1 cup of frozen chopped spinach. Be sure to thaw it and squeeze out as much water as possible before adding it to the soup to avoid a watery texture.

This soup pairs beautifully with a crusty whole-grain bread for dipping, a simple side salad with a vinaigrette dressing, or a half-sandwich.

The key is to add the fresh spinach at the very end of the cooking process. Stir it in just until it wilts, which only takes a minute or two. This keeps its texture and bright color.

Store any leftover soup in an airtight container in the refrigerator for up to 4 days. The flavors may even deepen overnight. Reheat gently on the stovetop.

More Heart-Healthy Soup Recipes

Wholesome & Flavorful Soups

Tuscan White Bean Soup
Minestrone Soup
Chicken Lentil Stew

Healthy Mediterranean Dinners

Main Courses and Sides

Mediterranean Chicken Zucchini Bake
Greek Salad
Homemade Cornbread
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Ingredients

Recipe yields 4 servings

Directions

  1. Step 1

    In a large saucepan, heat oil over medium-high heat. Add garlic and onion and sauté for 1 to 2 minutes, or until onion is softened. Add chicken broth and water and bring to a boil.

  2. Step 2

    Reduce heat to medium and add orzo, lemon zest and chickpeas. Cover and cook for 10 minutes, or until orzo is al dente.

  3. Step 3

    Stir in basil, lemon juice, pepper, salt and spinach. Cook until spinach is wilted.

  4. Step 4

    Serve topped with Parmesan cheese.

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Nutrition Facts

Serving Size:
1 cup

259
Calories
6
g
Fat
6
mg
Cholesterol
333
mg
Sodium
37
g
Carbs
2
g
Sat. Fat
7
g
Fiber
13
g
Protein

Serving & Storage Tips

  • Serving: Serve hot, topped with a sprinkle of Parmesan cheese and a fresh squeeze of lemon juice to brighten the flavors. It pairs well with crusty whole-grain bread.
  • Storage: Allow the soup to cool completely before storing it in an airtight container in the refrigerator for up to 4 days.
  • Reheating: Reheat gently on the stovetop over medium-low heat until warmed through. Avoid boiling, as it can overcook the spinach and orzo.

Ingredient Substitutions

  • For a Vegan Soup: Use a quality vegetable broth instead of chicken broth and omit the Parmesan cheese (or use a vegan alternative).

  • Greens: If you don't have spinach, you can substitute it with chopped kale or Swiss chard. You may need to cook them a few minutes longer to become tender.

  • Gluten-Free: To make this recipe gluten-free, substitute the multigrain orzo with an equal amount of quinoa or a gluten-free small pasta. Adjust cooking time as needed.

Try More Heart Healthy Soup Recipes

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