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Gluten-Free Spicy Chickpea and Spinach Soup

By Freeflourish Editorial TeamPublished May 10, 2026 | Updated Oct 30, 2026
Middle Eastern-inspired 39 mins glutenfreeonepotappetizerdairyfreequickrecipesfamilyfriendly

Canned chickpeas simmer with tomatoes, cumin, smoked paprika and cayenne before fresh spinach and lemon are added. Serve this gluten-free soup as a light meal or starter, using broth labeled gluten-free.

Gluten-Free Spicy Chickpea and Spinach Soup
Prep 10 min
Cook 29 min
Total 39 min
Servings 4
Difficulty easy
Cuisine Middle Eastern-inspired

Recipe Details

Prep10 min
Cook29 min
Total39 min
Servings4
Difficultyeasy
CuisineMiddle Eastern-inspired
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Ingredients

Servings 4
  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 3 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground coriander
  • ¼ teaspoon cayenne pepper (adjust to taste)
  • 1 (15 oz) can diced tomatoes
  • 4 cups vegetable broth (gluten-free)
  • 2 (15 oz) cans chickpeas, drained and rinsed
  • 4 cups fresh baby spinach, roughly chopped
  • Salt and freshly ground black pepper, to taste
  • Juice of 1 lemon
  • Fresh cilantro or parsley, chopped, for garnish
  • Red pepper flakes for extra heat
FreeFlourish Gluten-Free High-Protein Spicy Chickpea and Spinach Soup ingredients
FreeFlourish Gluten-Free High-Protein Spicy Chickpea and Spinach Soup ingredients

Instructions

  1. Heat the olive oil in a large pot over medium heat.
  2. Add the chopped onion and cook for 5 to 6 minutes until translucent and soft, stirring frequently.
  3. Stir in the minced garlic and cook for 1 minute until fragrant.
  4. Add the tomato paste, cumin, smoked paprika, coriander, and cayenne pepper. Stir well and cook for 2 minutes to bloom the spices.
  5. Pour in the diced tomatoes with their juices and vegetable broth. Stir to combine and bring to a simmer.
  6. Add the chickpeas to the pot. Simmer uncovered for 15 minutes, stirring occasionally.
  7. Add the chopped spinach and cook for an additional 3 to 5 minutes until wilted and tender.
  8. Season with salt and black pepper to taste, then stir in the lemon juice to brighten the flavors.
  9. Ladle the soup into bowls, garnish with fresh cilantro or parsley, and sprinkle red pepper flakes if desired for extra heat.
  10. Serve immediately as a vegan appetizer, quick lunch, or light dinner.
FreeFlourish Gluten-Free High-Protein Spicy Chickpea and Spinach Soup finished dish
FreeFlourish Gluten-Free High-Protein Spicy Chickpea and Spinach Soup finished dish

Preparation and timing notes

The written sautéing and simmering steps take 27–29 minutes, plus preparation and time to reach a simmer. The displayed allowance is based on the upper end of those steps, not a kitchen-tested time.

Frequently Asked Questions

What should I know before starting?
The written sautéing and simmering steps take 27–29 minutes, plus preparation and time to reach a simmer. The displayed allowance is based on the upper end of those steps, not a kitchen-tested time.
Can I freely substitute ingredients?
Follow the listed quantities and preparation. Substitutions can change texture and timing; only the options explicitly described in this recipe are suggested, without a claim of kitchen testing.

Storage

Refrigerate leftovers promptly in covered containers for up to 4 days. Reheat the portion needed until hot throughout.

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