Healthy Spinach Chickpea Soup! A tasty, low-fat soup packed with nutrient-dense ingredients, it satisfies cravings while staying light on the palate.

This Healthy Spinach Chickpea Soup is wonderfully bright with a subtle lemony tang, making every spoonful feel fresh and comforting.  Crafted with Candida Elimination Diet and Whole Food Plant Based Diet guidelines in mind, this wholesome bowl emphasizes clean, plant-powered ingredients. Chickpeas add protein and fullness, transforming a simple soup into a satisfying, go-to weeknight meal that supports gentle dietary goals without sacrificing flavor.

Candida Elimination Diet, Whole Food Plant Based, Low-Glycemic, Vegan, Nut-Free, Seed-Free, Egg-Free, Soy-Free, Dairy-Free, Gluten-Free, Oil-Free, Sugar-Free, Refined Sugar-Free, Plant Based, no highly processed ingredients.

Hi there, Ameera here!

We really enjoyed this soup for what it is: a nourishing, pantry-friendly bowl that stays true to the Candida Elimination Diet. Every sip carries the comforting warmth of vegetables, spinach, and chickpeas, lifted by a hint of lemon and garlic that keeps the flavors bright and inviting.

If you’re navigating Candida restrictions, you’ll appreciate how this recipe uses allowed ingredients to create a satisfying, flavorful meal you can feel good about.

Tips for Success:

• Flavor Profile: This Healthy Spinach Chickpea Soup is slightly lemony and delicious. This tasty low-fat spinach chickpea soup dish is full of spinach, veggies, and brown rice. This soup was especially created for the Candida Elimination Diet and the Whole Food Plant Based Diet.
• Candida Elimination Diet: Candida is an overgrowth of yeast in the body resulting in various health concerns including eczema, fatigue, headaches, hormonal changes, yeast infections, and a host of digestive issues. Eliminating foods that feed the yeast such as sugar, fruit, certain grains like wheat, or anything that feeds yeast like vinegar, refined carbohydrates, etc. must be eliminated from the diet in order to stop feeding the yeast and promote gut healing.
• Candida Elimination Diet Flavor Palate: The Candida Elimination Diet removes a number of foods that are generally used to build and enrich flavor. This soup is delicious for what it is and that is a recipe that works with the foods that are permitted on the Candida Elimination Diet.  We just want the Reader to be aware that if you are looking for a fantastic tasting soup, this recipe is not going to give you an endorphin high like normal soups. It is very tasty for what it is. If you are looking for a rich and satisfying soup, then search for other soup recipes on our website.  We have tons of healthy and satisfying soup recipes.
• Consistency: This soup has a thin slightly lemony broth.
• Spices: Feel free to ramp up the spices if you wish to suit your own personal preferences.
• Greens: Greens such as spinach and kale are natural spice/herb neutralizers.  A soup/stew/dish can taste perfectly seasoned before adding the greens, then once the greens are added, the flavor mellows requiring more seasoning.
• Baby Spinach Substitutions: Feel free to substitute with your favorite greens with the understanding that the flavor, texture, and cooking times may change accordingly
• Chickpeas: Most Candida Elimination Diets will allow chickpeas; however, some versions of this diet will eliminate all beans except green beans. If you have concerns about the chickpeas, feel free to replace them with 2 cans of green beans.
• Optional: Left Over Brown Rice: Left over (refrigerated) brown rice works best in this soup as the brown rice has had a chance to solidify its starches in the refrigerator creating a better rice texture in this soup.
• Amount of Sea Salt: Our family was completely divided over the amount of sea salt needed to properly flavor this soup. For most palates, we felt 1 ½ teaspoons worked well.
• Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
• Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator.  Store in a covered air-tight container.

This soup freezes well.

Pantry Products:

• Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

• Large stock pot with a lid

If you try this bold salad, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Healthy Spinach Chickpea Soup (Candida Elimination Diet)

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 15 Minutes
• Cook Time: 30 Minutes
• Total Time: 45 Minutes
• Yield: 8 Cups 1x
• Category: Soup
• Method: Stovetop
• Diet: Vegan

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Description

This Healthy Spinach Chickpea Soup is wonderfully bright with a subtle lemony tang, making every spoonful feel fresh and comforting.

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Ingredients

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Base Ingredients:

• 1 medium yellow onion, fine dice
• 3 celery ribs, diced
• 1 Tablespoon minced garlic
• 2 Tablespoons tomato paste
• 5 cups water
• 2 Tablespoons finely chopped fresh parsley
• 2 Tablespoons nutritional yeast
• 2 to 3 teaspoons lemon juice *

Spice/Herb Ingredients:

• 1 teaspoon onion powder
• 2 teaspoons garlic powder
• 2 teaspoons dried basil
• ¼ teaspoon dried dill weed
• 1/8 teaspoon cumin
• ¼ teaspoon sweet paprika
• Pinch turmeric
• ¼ to 1 ½ teaspoons sea salt (+/-)
• Pinch to ½ teaspoon black pepper (+/-)
• 2 bay leaves 

Other Ingredients:

• 5 oz. baby spinach, chopped (5 cups chopped) *
• 2 – [ 15.5 oz. cans ] chickpeas, drained and rinsed *
• ½ cup cooked brown rice (optional) *

Optional Toppings:

• Chopped fresh parsley

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Instructions

1. Add all the Spice/Herb Ingredients (except the bay leaves) into a small bowl, mix well, set aside.
2. In a large stock pot, sauté the diced onions and celery, sauté over medium-high heat for 7 to 9 minutes until they start to become tender. Add a splash of water to prevent sticking/burning if needed.
3. Add the minced garlic and tomato paste to the skillet, continue to sauté over medium-high heat, stirring constantly for 1 minute.
4. Next add all the remaining Base Ingredients, the Spice/Herb Mix, stir well, tuck in the bay leaves and bring to a boil, then immediately lower to a low-percolating boil. Boil with a low-percolating boil for 15 minutes.
5. After 15 minutes, stir in the cooked brown rice and chopped baby spinach. Simmer for an additional 5 to 10 minutes.
6. Make sure the onions and celery are perfectly, then remove the pot from the heat, cover with a lid, and let sit for 10 minutes undisturbed to allow the flavors to marry. After 10 minutes, then remove and discard the bay leaves.
7. Top individual servings with a sprinkle of chopped fresh parsley.

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Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used. 

Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Serving:  4 (makes 8 cups)

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