Recipe description
July 25, 2026
Chickpea soup with spinach
Comforting chickpea soup with spinach supports gentle digestion and fiber diversity.
Plant Based
High Fiber
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables (chickpeas, spinach, onion).
- Includes a variety of plant-based ingredients that support dietary diversity.
- Balanced with protein, healthy fats from olive oil, and flavorful spices.
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
Chickpea
2
cup
Spinach
2
cup
Onion
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
cumin
1
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sauté until softened.
2
Add chickpeas, vegetable broth, cumin, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 15 minutes.
3
Stir in fresh spinach and cook until wilted, about 3-5 minutes.
4
Finish with a squeeze of lemon juice. Adjust seasoning to taste and serve warm.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
16 g
Protein
55 g
Carbohydrates
14 g
Fiber
11 g
Sugar
15 g
Fat
0.9 g
Saturated fat
2.85 g
Salt
FAQ
Is this soup vegan?
Yes. It uses only plant-based ingredients (chickpeas, spinach, onion, garlic, broth, olive oil, and spices).
Is it gluten-free?
The ingredients are gluten-free, but use a gluten-free vegetable broth and check labels on all packaged items.
Can I swap spinach for other greens?
Yes. Kale or Swiss chard work; wilt the greens a bit longer if they’re tougher.
How should I store leftovers?
Refrigerate within 2 hours in an airtight container for 3–4 days.
Can I freeze this soup?
Yes. Freeze cooled portions in freezer-safe containers for 2–3 months; thaw in the fridge overnight.
How can I adjust the thickness or texture?
Add more broth for a thinner soup; simmer longer to thicken, or puree a portion with a stick blender for creaminess.
How should I adjust salt or spices?
Start with less salt, taste, and adjust. You can add more cumin or lemon juice to brighten the flavor.
What are the main nutritional benefits?
Chickpeas provide protein and fiber; spinach adds iron and folate; lemon juice supplies vitamin C.
Can I prepare this in advance?
Yes. Cook ahead and reheat gently on the stove. Store in the fridge for 3–4 days.
Can I use canned chickpeas?
Yes; drain and rinse canned chickpeas before adding to the pot.
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