Mediterranean Chickpea Spinach Soup
This hearty Mediterranean Chickpea Spinach Soup is perfect for a comforting meal any day of the week. Infused with the vibrant flavors of fresh tomatoes, aromatic garlic, and sweet paprika, this soup is both nutritious and satisfying. Packed with protein-rich chickpeas and nutrient-dense spinach, the dish not only warms the soul but also provides a wealth of vitamins. Ideal for sharing with family and friends, this simple yet delicious recipe is a wonderful tribute to the culinary traditions of Norway. Enjoy it as a light lunch or a cozy dinner, garnished with fresh parsley for a burst of freshness.
4
Servings
151
Calories
12
Ingredients
Ingredients
dried garbanzo beans
1 cup (soaked and drained)
water
6 cups (for cooking)
medium tomatoes
2 (whole)
onion
1 (cut into quarters)
garlic cloves
4 (cut into halves)
sweet paprika
1 teaspoon (ground)
salt
1 teaspoon (to taste)
bay leaf
1 (whole)
fresh spinach
1.5 lbs (washed and chopped)
olive oil
2 tablespoons (for sautéing)
white wine
2 tablespoons (for flavoring)
fresh parsley
2 tablespoons (chopped for garnish)
Instructions
1
Start by soaking the dried garbanzo beans in enough cold water to cover them for 12 hours. After soaking, drain the beans thoroughly.
2
In a large saucepan, combine the soaked beans with 3.5 cups of fresh water, and bring to a boil. Add the whole tomatoes, quartered onion, halved garlic cloves, sweet paprika, salt, and bay leaf.
3
Cover the pot and reduce the heat to low, cooking the mixture for 1 hour and 15 minutes or until the beans are tender.
4
While the beans are cooking, rinse the fresh spinach under cold water to remove any dirt or sand. Place the damp spinach in another large saucepan without adding any additional water. Cover and cook for about 2 minutes until wilted. Drain well and chop the spinach.
5
Once the beans are cooked, remove the bay leaf and discard the onion, tomatoes (after peeling off their skins), and the halved garlic. Set aside 1 tablespoon of cooked beans. Using a sieve or a blender, puree the remaining mixture until smooth.
6
In a small skillet, heat the olive oil over medium heat. Add the pureed mixture and cook for 2 to 3 minutes until warmed through. Return this to the main soup pot.
7
Stir in the white wine and chopped spinach, allowing the soup to simmer for another 10 minutes.
8
To serve, pour the soup into a tureen or individual bowls. Garnish each serving with freshly chopped parsley. Enjoy your delicious Mediterranean Chickpea Spinach Soup!
Nutrition Information
4.5g
Fat
22g
Carbs
7g
Protein
6g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the main name of this recipe?
The recipe is called Mediterranean Chickpea Spinach Soup.
How many servings does this soup make?
This recipe makes 4 servings.
Is this Mediterranean Chickpea Spinach Soup vegetarian?
Yes, the soup is tagged as a vegetarian dish.
How many calories are in one serving of this soup?
Each serving contains 151 calories.
How much protein is in each serving?
There are 7 grams of protein per serving.
What is the fiber content per serving?
The soup provides 6 grams of fiber per serving.
How long should the dried garbanzo beans be soaked?
The dried beans should be soaked in cold water for 12 hours.
What spices are used to flavor this Mediterranean soup?
The soup is flavored with sweet paprika, salt, and a bay leaf.
How many garlic cloves are needed?
The recipe calls for 4 garlic cloves, cut into halves.
Do I need to add water to cook the spinach?
No, you should place the damp, rinsed spinach in a saucepan without adding extra water and cook for about 2 minutes.
How long does it take for the beans to become tender?
The beans take approximately 1 hour and 15 minutes to cook on low heat.
What should I do with the onion and garlic after the beans are cooked?
You should discard the onion, halved garlic, and the bay leaf once the beans are tender.
How do I achieve a smooth consistency for the soup?
You can use a sieve or a blender to puree the cooked bean mixture until smooth.
What type of oil is used in this recipe?
The recipe uses 2 tablespoons of olive oil for sautéing.
Is there alcohol in the Mediterranean Chickpea Spinach Soup?
Yes, the recipe includes 2 tablespoons of white wine for flavoring.
What is used as a garnish for this dish?
The soup is garnished with freshly chopped parsley.
How much fat is in one serving of this soup?
There are 4.5 grams of fat per serving.
Are the tomatoes peeled before or after cooking?
The tomatoes are cooked whole and then the skins are peeled off after they have boiled with the beans.
How many carbohydrates are in a serving?
Each serving contains 22 grams of carbohydrates.
What cultural tradition does this recipe pay tribute to?
While having Mediterranean flavors, it is described as a tribute to the culinary traditions of Norway.
How much spinach is required?
You will need 1.5 lbs of fresh spinach.
Can I use dried parsley instead of fresh?
The recipe specifically calls for 2 tablespoons of fresh parsley for the best flavor and garnish.
What is the first step in preparing the chickpeas?
The first step is to soak the dried garbanzo beans in cold water for 12 hours and then drain them.
How much water is added to the pot for cooking the beans?
You should add 3.5 cups of fresh water to the soaked beans in the saucepan.
Should the soup be cooked covered or uncovered?
The pot should be covered while the bean mixture cooks for over an hour.
How long should the soup simmer after adding the wine and spinach?
The soup should simmer for an additional 10 minutes.
What ingredients are sautéed in the small skillet?
The pureed bean mixture is heated in olive oil in a small skillet for 2 to 3 minutes.
Are the beans pureed entirely?
Most of the mixture is pureed, but you should set aside 1 tablespoon of whole cooked beans first.
Is this soup considered a healthy meal?
Yes, it is described as nutritious, protein-rich, and packed with vitamins.
Can this soup be served as a main course?
Yes, it is described as a hearty meal perfect for a cozy dinner or a light lunch.