Chickpea and Mushroom Soup
January 28, 2017    POSTED IN  Uncategorized

This soup is easy to make and a delicious one pot meal.  It is packed with nutrients, low in calories, and high in fiber. The mushrooms provide a good source of selenium, B vitamins, and potassium. They also contain certain substances which may help boost our immune systems.  The spinach provides an excellent source of fiber and vitamin K.  It also contains rich sources of calcium, iron, magnesium, manganese, folate, vitamin A, and lutein. Chickpeas, also known as garbanzo beans, provide a good source of plant protein and high amount of fiber.

Chickpea and Mushroom Soup
PREP TIME: 10-15 minutes
COOK TIME: 40-55 minutes
2 tablespoons olive oil
2 onions, diced
4 cloves garlic, minced
2 stalks celery, diced
1 tablespoon chopped fresh rosemary
3 tablespoons chopped fresh parsley
2 teaspoons dried oregano
1/4 teaspoon each: sea salt and black pepper
4 cups sliced mushrooms
2 (15-ounce) cans chickpeas, rinsed and drained, or about 3 cups cooked chickpeas
1 (14.5 ounce) can tomatoes (I used whole peeled plum tomatoes)
4 cups vegetable or chicken broth
4 cups chopped baby spinach

Heat oil in a large saucepan over medium heat.  Add onions and cook for 5 minutes, stirring occasionally.  Add in garlic, celery, herbs, salt, pepper, and mushrooms; cook for an additional 5 minutes, until vegetables start to soften.


Mix in chickpeas, tomatoes with their juice, and broth; bring to a boil. Cover, reduce heat, and simmer for 30-45 minutes.


Stir in spinach and cook for 1 more minute, until spinach welts. Serve warm and top with Parmesan cheese (optional).

BALANCE IT OUT: This delicious chickpea and mushroom soup stands pretty well on its own as a light well-balanced meal. You can bulk up this meal by serving it with some warm whole-grain bread or a large green salad.


Renee is a Registered Dietician and Nutritionist practicing in Chicago.