Portuguese Spinach Chickpea Soup Sopa De Grao

Warm up with a comforting bowl of Portuguese Spinach Chickpea Soup (Sopa de Grão), a hearty and flavorful dish that celebrates the rustic simplicity of Mediterranean cuisine. Packed with tender carrots, creamy potatoes, and protein-rich chickpeas, this nourishing soup is gently seasoned with paprika, cumin, and a touch of garlic for a bold yet balanced flavor profile. Fresh spinach adds a vibrant, nutrient-rich touch, while blending part of the soup creates a velvety texture that still retains plenty of chunky goodness. Ready in just 50 minutes, this gluten-free, plant-based recipe is perfect for a cozy weeknight meal or a crowd-pleasing starter. Garnished with fresh parsley and a squeeze of zesty lemon, it’s as beautiful as it is satisfying.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion (diced)
• 3 garlic cloves (minced)
• 2 medium carrots (sliced)
• 2 medium potatoes (peeled and diced)
• 2 cups canned chickpeas (drained and rinsed)
• 6 cups vegetable broth
• 1 bay leaf
• 1 teaspoon paprika
• 0.5 teaspoon ground cumin
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 cups fresh spinach (roughly chopped)
• 2 tablespoons fresh parsley (chopped, for garnish)
• 4 lemon wedges (optional)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for 3-4 minutes, until softened and translucent.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Add the sliced carrots, diced potatoes, chickpeas, and bay leaf to the pot.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Reduce the heat to a simmer, cover the pot, and cook for 20 minutes, or until the potatoes and carrots are tender.

Step 7

Remove the bay leaf, then use an immersion blender to blend a portion of the soup directly in the pot. Blend until the soup reaches your desired consistency (smooth or chunky). Alternatively, transfer a portion of the soup to a traditional blender, blend, and return it to the pot.

Step 8

Stir in the paprika, ground cumin, salt, and black pepper. Adjust seasoning to taste.

Step 9

Add the chopped spinach to the soup and cook for 2-3 minutes, until wilted.

Step 10

Ladle the soup into bowls, garnish with chopped parsley, and serve with lemon wedges on the side, if desired.

Nutrition Facts

Serving size	(2939.5g)

Amount per serving	% Daily Value*
Calories	1883.8

Total Fat 52.8g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6845.5mg	0%
Total Carbohydrate 305.5g	0%
Dietary Fiber 66.6g	0%
Total Sugars 58.8g
Protein 74.4g	0%

Vitamin D 0IU	0%
Calcium 850.3mg	0%
Iron 25.2mg	0%
Potassium 7388.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.8%

Protein: 14.9%

Carbs: 61.3%