Last Updated on January 4, 2026
Spicy Spinach and Chickpea Soup – Planning Perfect Low Calorie Meals:
Despite a five-day holiday, I’m trying my best to get back into a routine with an intermittent fasting diet known as 5:2. Last time round I developed something of a pattern with home-made soup for lunch and dinner of fresh white fish and green vegetables. While I will try my best to vary things up a bit more this time, today’s fast follows that pattern. And although this spinach and chickpea soup isn’t the prettiest one I’ve made, it is full of flavour, with the chickpeas adding fibre and protein.
I’m sharing a few tips today, which I find help me enormously on a fast day. Of course, I do have the luxury of not having to cook for anyone else or go out to work, but to counter that, by myself I can easily be tempted and there’s no one here to stop me…
- I skip breakfast unless I wake up really hungry. Even then, I start by drinking a large cup of tea – and quite often find I’m not hungry, just dehydrated. If I am still ravenous, I’ll eat half a pot of zero-fat Greek yoghurt (the unsweetened sort) with a few raspberries or a teaspoon of honey. I think it works for me because there’s a high level of protein in the yoghurt and it’s usually enough to keep me going till lunchtime.
- Spicy food seems to work well for me. Today’s spicy spinach and chickpea soup was designed to create a lunch soup that was substantial enough to fill me up while still being ultra-low-calorie. Turmeric is supposed to help your metabolism, too, so there’s a double win there.
- White fish (not salmon or mackerel, though) is very low in calories. I end up eating restaurant-sized portions of fish for supper, though I do try to steam or bake it with just a little olive oil rather than frying it in butter or poaching it in wine.
- Increasingly, I try to make a chunky soup rather than one which is completely smooth. It seems to fill me up better, and it seems more substantial
- Foods to avoid on a fast day for me include all bread, potatoes and almost all cheese (a little parmesan grated on top of a dish is the kind of exception I’ll make to that rule). Although you can easily make a meal which is under 400 calories and includes all those ingredients, I find I can create a more substantial dish using low-fat, low-carbohydrate ingredients.
- I don’t drink alcohol on a fast day. It might be possible to get my calorie count low enough to include a slimline gin and tonic or a glass of fizz, but personally, I know I’d be tempted to have a second – and maybe a third.
I’m sharing my recipe for spicy spinach and chickpea soup because it’s the sort of comfort food we all need from time to time – whether on a fast day, as part of a calorie-controlled diet or not. My supper of seabass with fennel and olives is a classic dish – all you need is a small whole seabass, a bulb of fennel, a lemon, a handful of olives and a little olive oil. Just trim and slice the fennel finely, slice the lemon and then put the whole fish onto a baking tray. Pop a few bits of fennel and lemon into the cavity of the fish and the remainder all round. Scatter over the olives. Cook for about half an hour at 170-180 °C and serve.
Delicious and really rather posh looking, don’t you think? Meanwhile, here’s the recipe for the spicy spinach and chickpea soup. It’s around 130 calories per portion.
Spicy Spinach and Chickpea Soup
Ingredients
- 750 ml Stock I used fresh chicken stock, but you could substitute for vegetable stock or even use a stock cube
- 250 g Spinach Washed and trimmed of any woody stalks
- 200 g Canned Chickpeas A small can, drained – 130g drained weight
- 1 Medium Onion Finely chopped
- 1 teaspoon Cumin seeds Crushed in a pestle and mortar
- 1/4 teaspoon Tumeric
- 1 pinch Chilli Flakes
- 1/2 tablespoon Rapeseed oil
Instructions
- Gently soften the onion in the oil for 5 to 10 minutes
- Add the spinach and stir through
- Pour over the chicken stock and cook for 20 minutes or so before blitzing for a few seconds to break down the spinach a bit. Your aim is not to create a puree though.
- Add the chickpeas and cook through for a further five minutes
- Check seasoning and add salt and pepper to taste
Thinking of making this recipe? why not pin it for later
Looking for something different? Check my recipe for sweet potato and carrot soup
Frequently Asked Questions
What is this Spicy Spinach and Chickpea Soup?
This spicy spinach and chickpea soup is a low calorie, Moroccan-inspired soup made with spinach, chickpeas, warm spices and stock. It’s designed to be filling and nourishing while still being light enough for intermittent fasting or a calorie-controlled diet.
Is this soup suitable for the 5:2 diet or intermittent fasting?
Yes. This soup was created with the 5:2 diet in mind. It is substantial enough to keep you satisfied thanks to the fibre and protein from the chickpeas, but still low in calories so it works well on fast days or as part of any intermittent fasting plan.
How long does this Spicy Spinach and Chickpea Soup take to make?
The soup takes about 5 minutes of prep time and 30 minutes of cooking time, so roughly 35 minutes in total.
How many people does this recipe serve?
This recipe makes around 5–6 servings, depending on portion size.
How many calories are in a serving of this Spicy Spinach and Chickpea Soup?
Each portion of this soup is around 130 calories when made as directed, making it a great option for low calorie meal planning.
What are the key nutritional benefits of this soup?
This soup is low in calories but high in fibre and plant-based protein from the chickpeas, with plenty of vitamins and minerals from the spinach. It’s a light but satisfying bowl that works well as part of a healthy eating plan. Exact nutritional values will vary depending on the stock and brands you use.
What diets is this Spicy Spinach and Chickpea Soup suitable for?
The soup is naturally low calorie and suitable for vegetarian diets. If you make it with vegetable stock, it is also suitable for vegan diets. It is dairy free and nut free as written, and can be gluten free if you use a gluten free stock.
Is this recipe vegetarian or vegan?
The recipe is vegetarian if you use vegetable stock instead of chicken stock. To keep it vegan, simply use a good-quality vegetable stock and ensure any accompaniments are plant-based too.
Is this Spicy Spinach and Chickpea Soup gluten free?
The main ingredients (spinach, chickpeas, onion, spices and oil) are naturally gluten free. To keep the soup gluten free, choose a certified gluten free stock and check any accompaniments you serve alongside.
How spicy is this soup and can I adjust the heat?
The soup has a gentle warmth from cumin, turmeric and chilli flakes rather than being extremely hot. If you like things milder, reduce or omit the chilli flakes. If you prefer more heat, add extra chilli flakes or a pinch of your favourite hot spice blend.
Is this soup chunky or smooth?
The soup is intended to have a rustic texture. The spinach is lightly blitzed into the broth so it breaks down without becoming a smooth purée, while the chickpeas are left whole for extra bite and to make the soup more filling.
Can I freeze this Spicy Spinach and Chickpea Soup?
Yes. Allow the soup to cool completely, then transfer it to an airtight, freezer-safe container. You can freeze it for up to 3 months. Defrost in the fridge overnight and reheat gently until piping hot before serving.
How long will this soup keep in the fridge?
Once cooled, store the soup in a sealed container in the fridge for up to 3 days. Reheat until steaming hot throughout before eating.
What should I serve with this Spicy Spinach and Chickpea Soup?
This soup is filling enough to enjoy on its own, especially on a fast day. On a non-fast day, it’s lovely with a slice of crusty bread, a simple green salad or a small side of grilled fish or extra vegetables if you are not keeping the meal vegan.
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