Here is a comforting, one-pot chickpea and spinach soup that comes together in 40 minutes (15 mins prep, 25 mins cook) and makes 4 servings. It uses a simple mashed potato trick to thicken the broth naturally without any dairy!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium onion, diced
• 1 medium carrot, diced
• 1 medium potato, peeled and boiled
• 1 bunch fresh spinach, chopped
• 2 cloves fresh garlic, minced
• 2 tbsp extra-virgin olive oil
• 1 tsp salt (plus more to taste)
• A pinch of black pepper
• 4 cups vegetable broth (low sodium)
• Optional herbs: A pinch of thyme, rosemary, or smoked paprika

Instructions

1. Sauté Aromatics: Heat olive oil in a large soup pot over medium heat. Add the diced onion and cook for 5 minutes until translucent. Add the minced garlic and cook for 1–2 minutes until fragrant.
2. Add Carrots & Chickpeas: Stir in the diced carrot and drained chickpeas. Cook for 5 minutes to soften slightly.
3. Simmer Broth: Pour in the vegetable broth so the vegetables are submerged. Bring to a boil, reduce heat to low, and simmer for 15–20 minutes until the carrots are fork-tender.
4. Mash Potato & Thicken: Boil the peeled potato separately until tender. Mash it thoroughly with a fork or masher, then stir it into the soup to naturally thicken the broth.
5. Wilt Spinach: Add the chopped fresh spinach to the pot and stir for 2–3 minutes until wilted.
6. Season & Serve: Season with salt, pepper, and optional herbs to taste. Serve hot with a drizzle of olive oil on top.

Notes

• Secret Thickener: Mashing a boiled potato into the broth gives it a creamy texture without needing cream or dairy.
• Storage & Meal Prep: Keeps in the fridge for up to 4 days (tastes even better the next day!) and freezes well in airtight containers for up to 3 months.

(Full post with step-by-step photos is linked above if you want to bookmark or print it!)