Spiced vegetable and chickpea soup

Name: Spiced vegetable and chickpea soup
Cook time: 1 h
Yield: 4-6
Cuisine: Contemporary
Ingredients: 1 tbsp extra virgin olive oil; 1 tbsp butter; 1 leek, finely sliced; 3 garlic cloves, finely chopped; 2 tsp ground turmeric; 2 tsp ground coriander; 2 tsp ground cumin; 3 celery sticks, finely chopped; 2 large carrots, finely chopped; 1 zucchini, finely chopped; 1 small sweet potato, finely chopped; 400g can diced tomatoes; 1 litre (4 cups) vegetable stock; 1 cup pearl barley; 400g can chickpeas, drained and rinsed; 3 cups baby spinach; 30g (½ cup) parsley leaves, finely chopped; sea salt and cracked black pepper

Boost your immunity with this vibrant, mildly spiced vegetarian soup. Hearty, anti-inflammatory and freezer-friendly, it’s a healthy meal made easy.

Sarah Pound

April 28, 2026

This mildly spiced chickpea soup is packed with vegetables.Sarah Pound

Packed with immune-boosting turmeric, garlic and a vibrant array of vegetables – all known for their anti-inflammatory and antioxidant power – this hearty, mildly spiced soup is a breeze to prepare. It’s also vegetarian-friendly and freezes beautifully.

Ingredients

1 tbsp extra virgin olive oil
1 tbsp butter
1 leek, finely sliced
3 garlic cloves, finely chopped
2 tsp ground turmeric
2 tsp ground coriander
2 tsp ground cumin
3 celery sticks, finely chopped
2 large carrots, finely chopped
1 zucchini, finely chopped
1 small sweet potato, finely chopped
400g can diced tomatoes
1 litre (4 cups) vegetable stock
1 cup pearl barley
400g can chickpeas, drained and rinsed
3 cups baby spinach
30g (½ cup) parsley leaves, finely chopped
sea salt and cracked black pepper

TO SERVE

freshly shaved parmesan cheese
sourdough toast
store-bought or home-made basil pesto, optional

Method

Step 1
Heat the olive oil and butter in a large pot over medium heat.
Step 2
Add the leek, garlic, turmeric, coriander and cumin, stir and cook until the leek begins to soften and it becomes fragrant, about 3-4 minutes. Then add the celery, carrot, zucchini and sweet potato and cook, stirring, for 5-6 minutes.
Step 3
Next, add the canned tomatoes, vegetable stock and pearl barley. Bring to a boil, then reduce heat to a gentle simmer and cook for 25-30 minutes.
Step 4
Before serving, turn off the heat and stir in the chickpeas, spinach and parsley. Season well with salt and pepper.
Step 5
Serve with shaved parmesan and sourdough toast. Add a dollop of pesto, if desired.

Make-ahead note

If you’re making this soup to freeze, consider slightly undercooking the vegetables and pearl barley as they will continue to soften slightly during the freezing and reheating process. Let the soup cool completely before freezing in labelled and dated airtight, freezer-safe containers.

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