Spicy (or not) Spinach and Chick-Pea Soup

spicy chick-pea soup

I don’t know what it is about this soup, but I can’t stop eating it. The first time I made it, I didn’t like it. How is that for an introduction? It was a few months later that I decided to try it again because it has two ingredients that I find tasty; spinach and chick-peas (also known as garbanzo beans). Since I’m sure you are familiar with spinach, I’ll just tell you a little more about chick-peas.

Chick-peas are a staple in Mediterranean and Middle Eastern cuisine. They are part of the legume family, with a nutty flavor and creamy texture, and are a great source of carbohydrates, folate, zinc,and protein. Since they are a legume, lengthy cooking is required before using them when purchasing them dry. The American Diabetes Association includes chick-peas as a healthy and recommended food in the “grains and starches” section of their food pyramid. I usually use canned chick-peas because of the lengthy preparation process (24+ soaking hours and then cooking hours). If you’ve got the time (and the patience), then go for it otherwise, look for canned chick-peas like Eden Foods (available online or at most high-end grocery stores) brand that doesn’t add extra salt to their beans (plus, they’re organic). Canned beans keeps this quick and simple recipe, just that.

You may be a fan of chick-peas and not even know it. They are used to make hummus, dips, sandwich spreads, veggie burgers, and you may have noticed these “hazelnut-looking” balls as accents on a green leafed salad.

What You Need:

ingredients for chick-pea soup


Warm the oil in a soup pot over medium heat.

cutting garlic

The chopping in this recipe is actually a little fun because there are only two ingredients to chop starting with the garlic…

cutting onions

and then finishing off with the onions.

cutting potatoes

Oops. Okay, there are three ingredients to chop. After chopping the potatoes you’re done. Really. Trust!

cooking onions and garlic

Add the onions and garlic to the soup pot and saute for about 5 minutes or until softened.

cooking chick-pea soup

Add the cumin and coriander. If you’re anything like me, then pay attention. Both of these ingredients are the same color and if you’re not careful (i.e. talking on the phone, yelling at kids, dreaming of eating this soup, etc.), then you may forget which one you added to the pot. Mix in well.

cooking potatoes

Slowly add the vegetable stock while stirring. Add the potatoes and stir well. Raise the stove temperature to high. Once the soup starts boiling, reduce the heat, and simmer for about 10 minutes.

corn flour

While the soup is simmering, go ahead and start making the cornflour mixture. Spoon in the cornflour and pour the cream into a small bowl and whisk well. Before adding the tahini to the cornflour mixture, stir it in its container so that the oil and paste are not divided. It should appear creamy and smoothe. Add the measured amount of tahini to the small bowl and whisk well.

cooking chick-peas

Pour the chick-peas into a strainer to drain. Rinse them with water and then add them to the soup pot. Simmer for 5 more minutes.

mixing in corn flour

Pour the cornflour mixture into the soup pot and stir well until blended.

fresh spinach

Before adding the spinach, you can chop or cut it using kitchen cooking scissors. I just grab it and add it to the pot. If you’re serving this soup to toddlers, then you may want to shred or cut the spinach to reduce possible choking on the spinach leaves. Add the spinach in handfuls to the soup and stir well to blend after each addition.

cooking spinach

Add the black and cayenne peppers. Cayenne pepper is very hot, so you may want to add it according to the taste buds of your eaters. You can also choose not to add it, but that is a contributor to the great flavor of the soup.


2 TBSP olive oil
4 garlic cloves, crushed
1 onion, roughly chopped
2 tsp. ground cumin
2 tsp. ground coriander
5 cups vegetable stock
12oz. red potatoes, chopped
15oz. can chick-peas, drained
  1 TBSP cornflour
2/3 cup light or double cream
2 TBSP light tahini (sesame seed paste)
7-10 oz spinach
cayenne pepper


How You Do It:
Warm the oil in a soup pot over medium heat.
Chop the garlic and onion, add to the pot, and sautee for about 5 minutes until softened.
Measure the cumin and coriander, add them to the soup pot, and mix well.
Add the vegetable stock while stirring.
Carefully add the potatoes to the pot and stir well.
Raise the stove tempereature to high.
When the soup begins to boil, reduce the heat, and simmer for 10 minutes.
Mix the cornflour, creme, and tahini in a small bowl and set aside.
Drain chick-peas in a strainer, rinse with water, and add them to the soup pot.
Pour the cornflour mixture into the soup and stir well until blended.
Grab a handful of your spinach, toss it into the pot. and stir well until blended after each addition.
Season with the black and cayenne pepper.
Guess what? It’s time to eat.

Quick Tip: If using dried chick-peas, then check the production date on the package because old beans will not soften regardless of soaking time.


For more delicious and mouth watering vegetarian meals, please visit Captivated Kitchen.

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4 Responses to “Spicy (or not) Spinach and Chick-Pea Soup”

  • Comment from Alicia

    Oh my gosh…I totally have to try this! My husband loves soup, and this is right up his alley!!!! Thank you for posting it!!

  • Comment from Milk & Honey Mommy


    I hope your husband enjoys this soup. My husband and children love this too, so I usually double the recipe. I love soup and have a few more recipes I will be sharing this month.

  • Comment from Rana

    Milk and Honey Mommy,
    Spinach and chick peas are some of my favorite foods. I never thought to combine them in a soup. I will definitely be making this soup soon.

  • Comment from Milk & Honey Mommy


    Let me know what you think when you make it.

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