There are some kitchen steps that just feel “extra”—until you try them once and realize they’re actually the entire point. For me, that’s roasting a whole head of garlic. It seems like a fuss, but the first time I tried it for this soup, I had one of those “aha!” moments.
The garlic transforms from sharp and pungent into something sweet, caramelized, and deeply savory. It’s the secret that turns a simple lemon chickpea soup into something truly special and comforting.
The Magic is in the Details
What makes this soup a standout isn’t just the roasted garlic. It’s the combination of a few key ingredients that build layers of flavor.
The leeks and carrots create a sweet, aromatic base, and the smoked paprika adds a subtle, smoky warmth that balances the bright lemon. But the other game-changer? A little bit of tahini.
When you blend some of the soup with the roasted garlic and tahini, it creates an incredibly velvety, creamy texture—no dairy needed. It just tastes rich and satisfying.
A Truly Satisfying, Fiber-Rich Meal
As someone who tracks how different meals make me feel, this one is a consistent winner. It’s exactly the kind of food I love: packed with whole-food ingredients that work together perfectly.
It’s a fantastic source of plant-based protein and is packed with fiber from the chickpeas and vegetables. This isn’t a light, forgettable soup; it’s a hearty, balanced meal in a bowl that keeps me full and energized for hours. It’s become one of my go-to healthy chickpea soup recipes when I need something nourishing that still feels like total comfort food.
From Dried Chickpeas to Velvety Soup (A Quick Look)
While the recipe card has the full details, the process is pretty straightforward. It’s mostly hands-off time.
- Roast the Garlic: This is step one. Get that whole head of garlic in the oven until it’s soft and sweet.
- Build the Base: While the garlic roasts, you’ll sauté the onion, leek, carrots, and celery in a big pot until they’re soft and fragrant.
- Simmer the Chickpeas: Add your soaked chickpeas (or canned, see tips!) and broth. Let it all simmer until the chickpeas are incredibly tender.
- The Velvety-Texture Step: Scoop out about 3 cups of the soup and blend it with the roasted garlic cloves and tahini until it’s perfectly smooth.
- Finish & Serve: Stir that creamy purée back into the pot. Add the lemon juice, fresh herbs, and spinach, and cook just until the spinach wilts. That’s it!
A Few Tips from My Kitchen
After making this Mediterranean chickpea soup a few times, I’ve found a few things that make it even easier.
- No Dried Chickpeas? No Problem. You can absolutely use canned chickpeas. Just use 3 (15-ounce) cans, rinsed and drained. You’ll only need to simmer the soup for about 25-30 minutes in step 4.
- Control the Texture: We love it creamy, so I blend about 3 cups. If you prefer a chunkier soup, just blend 2 cups. For a totally smooth soup, use an immersion blender right in the pot (before adding the spinach).
- Add Lemon at the End: Don’t add the lemon juice while the soup is still simmering. Stirring it in right at the end keeps its flavor bright and fresh.
- It’s Even Better Tomorrow: This soup stores beautifully in the fridge for up to 5 days. The flavors get even better as they sit, making it a fantastic choice for meal prep.
Love a Hearty, Lemony Soup?
If you’re like me and always looking for nourishing, satisfying soup recipes, I have a couple of other favorites you might want to try next time.
For another great plant-based option, my Vibrant Mediterranean Lemon Lentil Soup is always a huge hit. And if you’re ever in a real hurry, this 30-Minute Lentil Spinach Soup is a lifesaver.
Quick Questions, Answered
What makes this soup creamy without dairy?
The creaminess comes from two things! First, blending a portion of the chickpeas and vegetables breaks them down and thickens the soup base. Second, the tahini (which is sesame paste) adds a rich, emulsified creaminess that is just delicious.
Can I freeze this soup?
Yes, this soup freezes wonderfully. Let it cool completely, then store it in an airtight, freezer-safe container for up to 3 months. Thaw it in the refrigerator overnight before reheating gently on the stovetop.
What can I serve with this lemon chickpea soup?
It’s truly a one-pot meal, but it’s fantastic with a piece of crusty sourdough bread for dipping or a simple side salad with a light vinaigrette.
Roasted Garlic & Lemon Chickpea Soup with Wilted Spinach
Equipment
- Large Dutch oven or heavy-bottomed pot
- High-speed blender or immersion blender
- Small piece of aluminum foil
- Baking sheet
Ingredients
- 2 cups 400 g dried chickpeas, soaked overnight
- 1 whole head garlic
- 4 tbsp extra-virgin olive oil divided
- 1 large yellow onion finely chopped
- 1 large leek white & light green parts, rinsed and sliced
- 2 large carrots diced
- 2 celery stalks diced
- 6 cups low-sodium vegetable broth
- ¾ tsp fine sea salt plus a pinch for roasting
- 1 tsp freshly ground black pepper
- 1 tsp dried oregano
- ½ tsp smoked paprika
- 2 tbsp tahini
- Juice of 1 large lemon 3–4 tbsp
- 2 cups 60 g fresh baby spinach
- ¼ cup finely chopped fresh dill
- ¼ cup finely chopped fresh parsley
- For garnish: fresh dill; extra-virgin olive oil about 1 tsp per serving, optional; lemon wedges
Instructions
- Par-cook chickpeas: Drain, cover with fresh water, boil vigorously 10 minutes, then drain.
- Roast garlic: Heat oven to 200°C/400°F. Slice off top ¼ inch, drizzle 1 tbsp oil, pinch of salt, wrap in foil on a baking sheet; roast 30–35 minutes. Cool slightly.
- Build base: Heat remaining 3 tbsp oil in a Dutch oven over medium. Sauté onion and leek 7–8 minutes until translucent. Add carrots and celery; cook 5 minutes.
- Simmer: Add chickpeas and broth. Season with salt, pepper, oregano, and smoked paprika. Bring to a gentle simmer, reduce to low, cover, and cook 60–75 minutes, until chickpeas are very tender and crush easily between fingers.
- Emulsify: Squeeze roasted garlic from skins. Blend about 3 cups of the soup with garlic and tahini until completely smooth (vent lid and blend in batches if using a standard blender).
- Finish: Stir purée back into pot. Over medium-low, add lemon juice, spinach, dill, and parsley; cook 2–3 minutes until spinach wilts. Adjust seasoning.
- Serve: Ladle into bowls; garnish with dill, optional 1 tsp oil per serving, and lemon wedges.
Notes
- Canned Chickpea Adaptation: For a quicker version, substitute the dried chickpeas with 3 (15-ounce) cans of chickpeas. Rinse and drain them well. Skip step 1 and reduce the simmer time in step 4 to 25–30 minutes.
- Texture Customization: For a chunkier soup, blend only 2 cups of the soup in step 5. For a completely smooth, velvety soup, blend the entire batch using an immersion blender directly in the pot before adding the spinach and herbs.
- Storage: The soup keeps beautifully in an airtight container in the refrigerator for up to 5 days. The flavors will deepen overnight. Reheat gently on the stovetop.
Nutrition Facts
Per serving: based on 6 servings- Calories: 414 kcal
- Carbohydrates: 55 g
- Dietary Fiber: 14 g
- Sugars: 7 g
- Added Sugars: 0 g
- Protein: 15 g
- Total Fat: 16 g
- Saturated Fat: 1.7 g
- Sodium: 295 mg
