Life-Affirming Chickpea Soup

Humble ingredients, but a symphony of flavor.
a bowl of chickpea soup garnished with arugula and lemon
Prep Time: 
40 minutes
Number of Servings: 
3 servings
Recipe Source: 
Super Tonics by Meredith Youngson ($18.99, Ten Speed Press, 2023)


  • 1 Tbsp coconut oil, ghee, or olive oil
  • 1 yellow onion, finely chopped
  • 4 garlic cloves, thinly sliced
  • 1 Tbsp finely chopped fresh ginger
  • 1 (15 oz) can chickpeas, drained and liquid reserved
  • 1 14 tsp curry powder
  • 14 tsp ground turmeric
  • 1 tsp salt, plus more as needed
  • Pinch of red pepper flakes (optional)
  • Freshly ground black pepper
  • 4 cups low-sodium vegetable or chicken broth
  • 14 cup uncooked white quinoa, rinsed
  • 2 cups baby arugula or spinach, coarsely chopped
  • Zest and juice of 1 lemon, divided


  1. In a large pot, heat oil over medium heat.
  2. Add onion, garlic, and ginger. Cook for 4 to 5 minutes over medium-low heat, stirring occasionally, until tender. Add drained chickpeas, curry powder, turmeric, salt, and red pepper flakes, if using. Season with black pepper.
  3. Cook for 3 to 4 minutes over medium heat, stirring often. Use a spatula or wooden spoon to smash some of chickpeas into the pot (this gives the soup a lovely chunky texture).
  4. Add broth, quinoa, and reserved chickpea liquid. Bring to a simmer over medium-high heat. Once simmering, reduce heat to medium-low. Cover and cook for 13 to 15 minutes, until quinoa is cooked and soup has thickened.
  5. Stir in arugula, lemon zest, and half of lemon juice. Taste and add more salt, pepper, or lemon juice as desired. Grab a spoon and tuck in!


  • The plant protein from chickpeas, quinoa, and greens will satisfy even the strongest tummy rumbles.
Nutrition Info: 
With coconut oil, vegetable broth, and arugula: 668 Calories, 33 g Protein, 108 g Carbohydrates, 18 g Total sugars (0 g Added sugars), 21 g Fiber, 14 g Total fat (5 g sat), 477 mg Sodium, ★★★★★ Vitamin B1 (thiamine), Vitamin B6, Phosphorus, Folate, ★★★★ Iron, Zinc, ★★★ Vitamin B2 (riboflavin), Magnesium, ★★ Vitamin C, Vitamin K, Potassium, Vitamin B3 (niacin), Vitamin E, Calcium