Spinach and Chickpea Soup

Healthy Living, Recipes


This delicious spinach and chickpea soup is an easy weeknight dinner. With spinach, chickpeas and orzo, this quick soup is packed with nutrition and flavor.

Chickpeas and spinach provide rich plant-based sources of folate and manganese. Folate is a water soluble B Vitamin that women of child-bearing age and pregnant women are encouraged to eat adequate amounts of. Folate also plays an important role in the prevention of anemia, and spinach is one of the best sources of the vitamin there is. Manganese is another essential nutrient that contributes to many of the body’s functions, including fighting free radicals and building components of connective tissue. Consider this soup high in fiber, but it also can be high in salt, due mostly to the use of parmesan cheese. Leave it off if salt is a concern for you: rinsing your beans and using a low-sodium broth as this recipe calls for are good ways to minimize the total salt content per serving.

Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 1 Tbsp olive oil
  • 3 garlic cloves, minced
  • 1 small onion, chopped
  • 4 cups fat-free, low-sodium chicken broth
  • 2 cups water
  • 3/4 cup multigrain orzo
  • 1 tsp lemon zest
  • 1 can (15 oz) no-salt-added chickpeas, rinsed and drained
  • 1 tsp chopped fresh basil
  • 1 Tbsp lemon juice
  • 1/2 tsp black pepper
  • 1/8 tsp salt
  • 1 package (6 oz) fresh baby spinach
  • 1/4 cup grated Parmesan cheese


In a large saucepan, heat oil over medium-high heat. Add garlic and onion and sauté for 1 to 2 minutes, or until onion is softened. Add chicken broth and water and bring to a boil.

Reduce heat to medium and add orzo, lemon zest and chickpeas. Cover and cook for 10 minutes, or until orzo is al dente.

Stir in basil, lemon juice, pepper, salt and spinach. Cook until spinach is wilted.
Serve topped with Parmesan cheese.

Yield: 4 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: about 1 cup

Calories: 259

Sodium: 333mg

Fat: 6g

Carbohydrates: 37g

Saturated Fat: 2g

Fiber: 7g

Cholesterol: 6mg

Protein: 13g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.