Anti-Inflammatory Diet Lemony Chickpea Soup

This Lemony Chickpea Soup is a light yet nourishing anti-inflammatory meal inspired by Mediterranean and Middle Eastern flavors. Packed with plant-based protein, gut-friendly fiber, turmeric, garlic, and fresh lemon, this soup supports digestion, reduces inflammation, and boosts immunity. It’s simple, cozy, and perfect for detox days or light dinners.

Ingredients

• 2 tbsp extra virgin olive oil

• 1 medium onion, finely chopped

• 3 cloves garlic, minced

• 1 tsp ground turmeric

• ½ tsp ground cumin

• ¼ tsp black pepper

• ½ tsp sea salt (or to taste)

• 1 can (15 oz / 400 g) chickpeas, drained and rinsed

• 4 cups vegetable broth (low sodium)

• 1 cup water

• Zest of 1 lemon

• ¼ cup fresh lemon juice

• 2 tbsp fresh parsley or cilantro, chopped

• Optional: ½ cup spinach or kale, chopped

Instructions / Directions

1. Heat olive oil in a pot over medium heat.

2. Add chopped onion and sauté for 4–5 minutes until soft and translucent.

3. Stir in garlic, turmeric, cumin, black pepper, and salt. Cook for 30 seconds until fragrant.

4. Add chickpeas, vegetable broth, and water.

5. Bring to a gentle boil, then reduce heat and simmer for 15–20 minutes.

6. Lightly mash some chickpeas with the back of a spoon for a thicker texture (optional).

7. Stir in lemon zest, lemon juice, and greens if using.

8. Simmer for another 3–5 minutes.

9. Taste and adjust seasoning. Serve warm, topped with fresh herbs.

Pro Tips (Diet & Health Related)

• Add lemon at the end to preserve vitamin C.

• Turmeric + black pepper work together for stronger anti-inflammatory effects.

• For extra protein, add white beans or lentils.

• Blend half the soup for a creamy texture without dairy.

• Pair with whole-grain toast or gluten-free flatbread for a complete meal.

Nutrition (Per Serving – Approx.)

• Calories: ~230 kcal

• Protein: 8g

• Fat: 8g

• Carbohydrates: 30g

• Fiber: 8g

• Sugar: 4g

• Key Nutrients: Vitamin C, Iron, Magnesium, Polyphenols

Q & A

Q: Why is this soup anti-inflammatory?
Chickpeas, olive oil, garlic, turmeric, and lemon all help reduce inflammation and support gut health.

Q: Is this soup vegan and gluten-free?
Yes, it’s naturally vegan, dairy-free, and gluten-free.

Q: Can I store leftovers?
Yes. Store in the refrigerator for up to 4 days. Reheat gently.

Q: Can I freeze it?
Absolutely. Freeze for up to 2 months in airtight containers.

Best For

✔ Anti-inflammatory diet
✔ Gut healing
✔ Plant-based meals
✔ Light detox dinners