Chickpea and Spinach Soup

Chickpea and Spinach Soup

This low fat, vegan and gluten-free winter soup is perfect to warm you up on a cold day. Enjoy it for Meatless Monday or any time you are looking for a high-fiber soup recipe that is packed with protein. You can even freeze the soup and thaw overnight in the refrigerator for a flavorful and quick meatless lunch or dinner. As a side or dessert, enjoy NuGo Dark gluten-free and vegan protein bars.

Prep: 15 minutes
Cook: 35 minutes
Yield: 8 servings


  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 5 garlic cloves, minced
  • 3 cans (14-1/2 ounces each) reduced-sodium vegetable broth
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 1/2 teaspoon Italian seasoning
  • 1/4 teaspoon crushed red pepper flakes
  • 1 cup uncooked gluten-free pasta
  • 1 bunch spinach, coarsely chopped (about 8 cups)
  • 1 can (15 ounces) chickpeas, rinsed and drained


  1. In a Dutch oven, heat oil over medium heat. Add onion and garlic; cook and stir until tender. Add broth, tomatoes, Italian seasoning and pepper flakes; bring to a boil. Reduce heat; simmer, uncovered, 15 minutes.
  2. Stir in pasta and spinach. Return to a boil; cook 12-14 minutes or until pasta is tender. Add chickpeas; heat through, stirring occasionally.
  3. Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth if necessary.

This recipe was modified from Taste of Home White Bean Soup with Escarole.

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