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Roasted Garlic & Lemon Chickpea Soup with Wilted Spinach

A deeply aromatic and velvety chickpea soup, this recipe builds its exceptional flavor by roasting a whole head of garlic until sweet and caramelized. This robust foundation is simmered with chickpeas, leeks, and carrots, then finished with a bright burst of lemon and fresh herbs. Wilted spinach adds a final touch of vibrant color and nutrition, creating a satisfying, fiber-rich meal that is the essence of modern Mediterranean cooking.

  • Total Time2 hours
  • Yield6 servings 1x

Ingredients

Scale
  • 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

  1. Par-cook chickpeas: Drain, cover with fresh water, boil vigorously 10 minutes, then drain.
  2. 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.
  3. 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.
  4. 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.
  5. 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).
  6. 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.
  7. 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): Calories: 426 kcal | Total Fat: 16 g (Saturated Fat: 2 g) | Total Carbs: 57 g (Fiber: 11 g, Net Carbs: 46 g) | Protein: 16 g | Sodium: 529 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 15 minutes
  • Cook Time: 1 hour 45 minutes
  • Category: Main Course, Snack
  • Cuisine: Mediterranean

Nutrition

  • Calories: 426

Find it online: https://foodtrackergirl.com/2025/09/06/the-coziest-mediterranean-chickpea-soup-recipe-with-roasted-garlic-lemon/