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.
Servings 6
Calories 414kcal
Equipment
- Large Dutch oven or heavy-bottomed pot
- High-speed blender or immersion blender
- Small piece of aluminum foil
- Baking sheet
Ingredients
- 2 cups approx. 1 lb or 400g dried chickpeas, soaked overnight
- 1 whole head of garlic
- 4 tablespoons extra virgin olive oil divided
- 1 large yellow onion finely chopped
- 1 large leek white and light green parts only, rinsed well and sliced
- 2 large carrots diced
- 2 celery stalks diced
- 6 cups low-sodium vegetable broth
- ¾ teaspoon fine sea salt plus a pinch for roasting
- 1 teaspoon freshly ground black pepper
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- 2 tablespoons high-quality tahini
- Juice of 1 large lemon approx. 3-4 tablespoons
- 2 cups approx. 60g fresh baby spinach
- ¼ cup finely chopped fresh dill
- ¼ cup finely chopped fresh parsley
- For Garnish: additional fresh dill a drizzle of extra virgin olive oil, lemon wedges
Instructions
- Par-Cook the Chickpeas: Drain the soaked chickpeas, transfer them to a large pot, and cover with several inches of fresh water. Bring to a vigorous boil and cook for 10 minutes. This step helps soften their skins for a creamier final texture. Drain the chickpeas thoroughly and set aside.
- Roast the Aromatic Core: Preheat your oven to 200∘C (400∘F). Slice the top quarter-inch off the head of garlic to expose the cloves. Place it on the foil on the baking sheet, drizzle with 1 tablespoon of the olive oil, and sprinkle with a pinch of sea salt. Wrap the garlic in the foil and roast for 30-35 minutes, until the cloves are completely soft and fragrant. Set aside to cool slightly.
- Build the Vegetable Foundation: While the garlic roasts, heat the remaining 3 tablespoons of olive oil in your Dutch oven over medium heat. Add the chopped onion and leek, cooking for 7-8 minutes until softened and translucent. Add the diced carrots and celery and continue to sauté for another 5 minutes to build sweetness.
- Simmer the Soup: Add the par-cooked chickpeas and the low-sodium vegetable broth to the pot. Season with the ¾ teaspoon sea salt, black pepper, dried oregano, and smoked paprika. Stir everything to combine, bring the soup to a gentle simmer, then reduce the heat to low, cover, and cook for 60-75 minutes, or until the chickpeas are perfectly tender.
- Create the Silken Emulsion: Once cool enough to handle, squeeze the soft, roasted garlic cloves out of their skins. Ladle about 3 cups of the soup (including chickpeas and vegetables) into your blender. Add the roasted garlic cloves and the tahini. Blend on high speed until completely smooth and creamy. (Safety Note: If using a standard blender, ensure you vent the lid to allow steam to escape.)
- Finish and Fortify: Pour the blended purée back into the pot with the remaining soup and stir until fully incorporated. Place the pot back over medium-low heat. Stir in the fresh lemon juice, baby spinach, chopped dill, and chopped parsley. Cook for just 2-3 minutes more, until the spinach is fully wilted. Taste and adjust seasoning if necessary.
- Serve and Garnish: Ladle the hot soup into bowls. Garnish each serving with a generous drizzle of high-quality extra virgin olive oil, a sprinkle of fresh dill, and serve immediately with a fresh lemon wedge on the side.
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