Recipe description
May 24, 2026
Chickpea Lemon Spinach Soup
Fiber-rich chickpea lemon spinach soup to support gentle digestion
Plant Based
Legume Rich
High Fiber
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes and leafy greens.
- Colorful plant foods support dietary diversity.
- Protein and fiber help balance meals with gentle digestion.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
chickpeas
400
gram
spinach
200
gram
lemon juice
30
ml
vegetable broth
800
ml
olive oil
2
tablespoon
garlic
2
clove
Drop, salt
1
teaspoon
black pepper
1
teaspoon
Instructions
1
Heat olive oil in a pot over medium heat.
2
Add minced garlic and sauté until fragrant.
3
Add chickpeas and vegetable broth; bring to a boil.
4
Reduce heat and let simmer for 10 minutes.
5
Stir in spinach, lemon juice, salt, and black pepper.
6
Simmer for an additional 5 minutes before serving.
More Recipes For Your Gut
Nutrition
260 kcal
Calories
12 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
4 g
Fat
0.5 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and what portion is typical?
The soup centers on chickpeas, lemon, and spinach, with a light broth and aromatics. A typical serving is one bowl; adjust to your appetite.
Is this soup vegan and dairy-free?
Yes. It’s plant-based with no meat or dairy. If using vegetable broth, choose a dairy-free option.
How does this soup support digestion or gut health?
It provides both soluble and insoluble fiber from chickpeas and vegetables, plus polyphenols from lemon and greens. Drink enough water and increase fiber gradually.
Can I modify it for lower sodium or other dietary needs?
Yes. Use low-sodium or homemade broth, rinse canned chickpeas, and avoid gluten-containing additions. It’s naturally gluten-free if you use gluten-free ingredients.
Can I prepare it ahead or store leftovers?
Yes. It keeps well in the fridge for 3–4 days; reheat gently on the stove.
Can I freeze this soup?
Yes. Cool, portion, and freeze for 2–3 months; thaw and reheat gently.
Is it suitable for people with FODMAP concerns or GI issues?
Chickpeas can be high in FODMAPs. If sensitive, start with a small portion or substitute with lower-FODMAP options; consult a dietitian if needed.
Can I customize with other greens or add protein?
Yes. Swap spinach for kale or arugula, add other greens, or stir in cooked tofu or quinoa for extra protein.
How spicy or lemony is it? How can I adjust the flavor?
Adjust lemon juice and spices to taste; add pepper, cumin, or chili flakes. Start small and taste as you go.
Should I soak chickpeas, or can I use canned?
If using dried chickpeas, soak and cook. Canned chickpeas are convenient and ready after draining and rinsing.