This cozy soup is packed with plant protein, iron, fiber, and immune-boosting garlic—perfect for light dinners or meal prep.
⏱️ Time & Yield
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Prep: 10 minutes
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Cook: 25 minutes
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Serves: 4
🛒 Ingredients
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2 cans (15 oz each) chickpeas, drained & rinsed
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4–6 cloves garlic, thinly sliced (lots of garlic = flavor & health)
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1 small onion, diced
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1 tbsp olive oil (optional for WW)
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1 tsp ground cumin
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½ tsp smoked paprika
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¼ tsp chili flakes (optional)
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4 cups vegetable broth (low sodium)
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2 cups baby spinach, packed
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Juice of ½ lemon
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Salt & black pepper, to taste
👩🍳 Step-by-Step Instructions
1️⃣ Sauté aromatics
Heat olive oil in a pot over medium heat.
Add onion and cook 3–4 minutes until soft.
Add garlic and cook 30 seconds until fragrant (do not brown).
2️⃣ Build flavor
Stir in cumin, smoked paprika, and chili flakes.
3️⃣ Simmer
Add chickpeas and vegetable broth.
Bring to a gentle boil, then simmer 15 minutes.
4️⃣ Add spinach
Stir in baby spinach and cook 1–2 minutes until wilted.
5️⃣ Finish
Add lemon juice, salt, and pepper. Adjust seasoning.
⭐ Pro Tips
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Slice garlic (not mince) for sweeter flavor
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Mash a few chickpeas for a thicker broth
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Add lemon at the end for brightness
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Use low-sodium broth to control salt
❓ Q & A
Q: Is this soup good for weight loss?
A: Yes—high fiber, filling, low calorie, and plant-based.
Q: Can I make it oil-free?
A: Yes—sauté with a splash of broth instead.
Q: Can I blend this soup?
A: Yes—blend half for a creamy texture without cream.
Q: How long does it keep?
A: 4 days refrigerated, 2 months frozen.
🔄 Variations
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Mediterranean: Add oregano + tomatoes
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Creamy Vegan: Add coconut milk or cashew cream
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Extra Garlic: Roast garlic first and stir in
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Protein Boost: Add white beans or lentils
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Detox Version: Add turmeric + ginger
🏆 WW Points
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Without oil: 0–1 point per serving
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With olive oil: 1–2 points per serving