Chicken Chickpea Spinach Soup - a healthy hearty and delicious soup that is both high in protein and fibre and a perfect meal for any day of the week.
A Healthy and Hearty Soup
I love soups that have lots of different components that make it feel like a filling but healthy meal and soups are great for that.
This soup combines lots of healthy veggies along with the delicious flavours from chicken and texture, fibre and protein with chickpeas.
Most ingredients are stuff we always have on hand, so it's a nice and easy soup to make.
No matter what soup I am making I generally always start off with a base on onions, garlic and some herbs/seasoning.
The key to any tasty soup is to ensure you fry up the base ingredients until lovely and softened with a light golden colour, as this is what really adds flavour to any soup. Take the time to fry and soften your soup base, it's not a stage than can be rushed or skipped.
Along with the onion and garlic I also added some sliced carrots, as I had plenty on hand to use up and well whenever I add carrots to a soup, I love to add some crushed fennel seeds as they add such an amazing flavour.
Always compliment any ingredients you add to a soup with spices or herbs that go well together.
Chunky or Smooth Soup
I don't know about you, but I have never been a fan of completely smooth soups. They are just too much like baby food.
My favourite soups are broth like with lots of different chunks of vegetables and other ingredients.
I will occasionally eat a fully blended soup, but it has to have some kind of topping added into, so I don't feel like I am just eating pureed food.
Replacement for Chickpeas (Garbanzo Beans)
I always have some chickpeas on hand as I use them often, in chilli, soups, casseroles, curries. Such a versatile ingredient.
But I am aware not everyone loves them, so what can you use instead? Below are some swaps you can do:
- Cannelini Beans
- Pinto Beans
- Lentils (use green or brown, they hold their shape and have more texture)
- Kidney Beans
- Black Beans
- or any other beans/pulse you have available
If not using canned items where they are already cooked, taken into account that you may need to soak and cook them prior to adding into the chilli.
How to turn soup into a more filling meal
Got some soup left but not quite enough for everyone and want to turn it into a more filling meal.
Some great additions, that I like to add is cooked pasta or rice. You can then also finish off with a little grated cheese like parmesan or cheddar for extra flavour.
More Soup Recipes:
Want some more filling soup recipes? Check out these:
- Spicy Roasted Parsnip and Sweet Potato Soup
- Syn Free Pea and Zucchini Soup
- Syn Free Cream of Tomato Soup
- Vegetable and Pearl Barley Soup
- Syn Free Chicken and Vegetable Soup
- Chicken Noodle Soup
- Chicken, Bean and Rice Soup
- Chunky Leek and Potato Soup
- Syn Free Minestrone Soup
- Bacon and Split Pea Soup
or head on over to my Full Recipe Index with over 900 delicious Slimming World and Weight Watchers friendly recipes all fully searchable by meal type, ingredients, syn value and smart points etc
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- 1 tbs of olive oil
- 1 onion, diced
- 2 carrots, halved lengthways and sliced
- 3 garlic cloves, minced
- pinch of salt and black pepper
- 1 tsp of fennel seeds, crushed
- pinch of dried oregano
- 1.5 tsps of paprika
- 1 400g can of chickpeas (garbanzo beans), with the juice
- 2 tbs of tomato paste
- 4 cups of chicken or vegetable stock
- 250g of cooked chicken breast, diced
- 2 handfuls of chopped fresh spinach
- Add the olive oil to a deep saucepan over a medium-high heat
- Once the oil is heated add in the onion, carrots and garlic and fry for a few minutes to soften
- Add in the fennel, oregano and paprika and fry for another minute to coat.
- Add in the chickpeas, tomato paste and stock, stir well and then bring to a boil.
- Once it comes to a boil, reduce the heat to a simmer, add a lid and let simmer for 20 minutes.
- Then add in the cooked chicken and spinach and stir until the spinach is all wilted down (a couple of minutes).
- Taste and season as needed with salt and black pepper.
- Serve and enjoy!!
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly
- Slimming World - 1.5 syns per serving
- Green WW Smart Points - 6 per serving
- Blue WW Smart Points - 1 per serving
- Purple WW Smart Points - 1 per serving
- Gluten Free - use gluten free stock
SUITABLE FOR FREEZING
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Nutrition InformationYield 4 Serving Size 1 SERVING
Amount Per Serving Calories 255Total Fat 7.5gSaturated Fat 1gSodium 503mgCarbohydrates 24.9gFiber 6.9gSugar 6.7gProtein 22.9g