I’ve been experimenting with more homemade soups recently instead of relying on tinned versions for a quick, low-fat work lunch. While convenient, they’re not always the most satisfying option — so I’ve been building a small rotation of batch-cooked soups that feel nourishing, affordable and genuinely filling.
This spiced chickpea and spinach soup has become one of the standouts. It leans into warming cumin and smoked paprika, with ground fenugreek adding a subtle savoury depth that works beautifully with chickpeas. Finished with lemon for freshness, it’s a simple but layered bowl that works just as well reheated midweek as it does freshly made.
Why this soup works so well for weekday lunches
- Uses inexpensive dried chickpeas
- Naturally high in fibre and plant protein
- Freezer-friendly and ideal for batch cooking
- Warming spices without being overpowering
- Balanced enough to keep you full through the afternoon
Chickpeas bring substance, while spinach adds colour and an extra nutritional boost without dominating the flavour.
A simple way to reduce waste when making soups
One thing I’ve started doing when making soups regularly is prepping vegetables in bulk.
For example, instead of buying individual celery sticks, I buy a whole head of celery, chop it all at once and freeze it in a sealed bag. Then whenever I’m making soup, I can simply grab a handful straight from the freezer and add it to the pan.
The same works for:
- Chopped onions
- Diced carrots
- Leeks
- Even fresh herbs
It reduces waste, saves prep time midweek and makes throwing together a healthy soup much easier. If you’re building a small rotation of homemade lunches, this one habit makes a big difference.
Ingredients (Serves 4)
- 1 tsp olive oil
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery sticks (or a handful of frozen chopped celery)
- 2 cloves garlic, minced
- 150g dried chickpeas, soaked overnight (400g of tinned will do)
- 1 small potato, diced
- 1 litre low-salt vegetable stock
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ½ tsp ground fenugreek
- Black pepper, to taste
- 2 large handfuls fresh spinach or 100g frozen spinach
To finish
- A squeeze of fresh lemon juice
Preparing the chickpeas
(Skip this part if using tinned)
- Soak the dried chickpeas in plenty of cold water for 8–12 hours.
- Drain and rinse.
- Cover with fresh water and simmer for 45–60 minutes until completely tender.
- Drain and set aside.
For the smoothest texture later, make sure they’re fully softened before moving on.
Method
1. Build the base
Heat the olive oil in a large saucepan over medium heat. Add onion, carrot and celery and cook gently for 8–10 minutes until softened.
2. Add the spices
Stir in the garlic, cumin, smoked paprika and ground fenugreek. Cook for around a minute until fragrant.
3. Simmer
Add the cooked chickpeas, diced potato and vegetable stock.
Bring to a gentle simmer and cook for 20–25 minutes until the potato is soft.
4. Add the spinach
Stir in fresh spinach and allow to wilt for 2–3 minutes.
If using frozen spinach, cook for 4–5 minutes until fully heated through.
5. Blend
Using a stick blender, blend until smooth and consistent.
If needed, loosen with a splash of hot water or extra stock.
6. Finish
Stir through a squeeze of fresh lemon juice and season with black pepper.
Serve hot, ideally with wholegrain bread or a simple side salad.
Batch cooking and storage
- Keeps in the fridge for up to 4 days
- Freezes well for up to 3 months
- Add a splash of water when reheating if it thickens
Making a large batch at the start of the week makes healthier weekday lunches far easier to stick to — and with pre-chopped frozen veg ready to go, it becomes almost effortless.
Don’t forget to check out my other smooth soup recipes including:-
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