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Sunday, September 5, 2021

Leek, Chickpea, and Spinach Noodle Soup

Leek, chickpea, and spinach noodle soup

Noodle soup is one of my favorites, and I love it in this healthy combination with leeks, carrots, spinach and chickpeas.

Are you ready for soup yet? 
Temperatures have dropped at night this week into the low 60's and that says soups on to me.

Leeks add a rich flavor to vegan soups. Combined with cooked chickpeas and fresh wilted spinach, this early fall soup is filling, delicious, and easy. 

Knife, Kitchen, Cook, Wooden Board, Cut, Leek, Food

The base of the soup is a very light broth, but this plant-based soup is full of vegetables, noodles, and chickpeas making it actually a hearty soup.
Rice Noodles, Noodles, Glass Noodles, Pasta

The light gluten-free rice noodles add a touch of satisfying comfort food, while the delicious cooked chickpeas add fiber and protein. see notes at end of post for gluten-free matzo balls.

Kitchen, Cook, Cooking, Aperitif, Chickpeas, Rocket

The soup is simple, flavorful, and nourishing. It feels cozy on a cool night and can satisfy as a meal in a bowl for lunch. 

bowl of vegan chickpea soup

Leeks, parsnips, and carrots can have a somewhat light sweet flavor. Although this soup is not sweet, it certainly has a soothing mellowness to it . 

If you LOVE Soup, you might like my Soup Cookbook with over 80 delicious, easy, vegan and gluten-free soup recipes.   LinkTo Order :How to Order My New Soups Cookbook

The featured soup will be part of my Rosh Hashanah (Jewish New Year) dinner this year. It is traditional to eat leeks on this holiday. 

The symbolism of eating leeks has to do with it being a food that is cut - thus we hope that all bad intentions in the world be "cut" off and there will be peace and harmony in the coming year. Follow this link to read more about the fascinating Rosh Hashanah symbolic foods

Author of the blog: Judee Algazi
Prep Time: 10 minutes
Cook Time: Instant Pot -13 minutes + warm up time
Cook Time : Stove top- 35 minutes
Serves : 4 small bowls

3 cups sliced leeks
1 large carrot, sliced 
1 medium parsnip, cut in thirds
1/2 cup of chopped curly parsley
4 cups of vegetable broth
2 1/2 cups of water 
1 cup of cooked chickpeas
1 cup of baby spinach leaves
1 cup of cooked noodles

Directions for Instant Pot 

Place leeks and carrot slices into the Instant Pot and press sauté. Stir and sauté for about 3 minutes adding 2 tablespoons of water to prevent burning if necessary. Add parsnip, parsley, vegetable broth, and water. Cancel sauté function and set to pressure cook for 5 minutes. When done, release steam manually according to the manufacturers directions. When all steam is released, add chickpeas and baby spinach. Stir until spinach wilts. 

Directions for the stove top
Place leeks and carrot slices into a saucepan. Add 2 tablespoons of water and sauté, stirring constantly for about 3 minutes. Add parsnip, parsley. vegetable broth and water. Bring to a boil and then reduce heat to a low heat. Cook on low covered for about 1/2 hour or until all vegetables are soft. When done, add chickpeas and baby spinach. Stir until baby spinach wilted.

My Notes: 
1. I sometimes add some of the "aquafaba"(cooked viscous liquid from the chickpeas) to the soup for extra flavor. I also use aquafaba in my quick and easy (link) homemade hummus which is a delicious and  heart healthy oil-free version.

2. I removed the parsnips from the soup before consuming the soup just because they are large, but I do still eat them as a side vegetable, and they are super delicious.  

3. If you eat eggs, you could substitute matzo balls for the noodles in this soup. Here is a really excellent (and easy) gluten-free matzo ball recipe.

My Reading List
1. How Not to Die- Dr. Greger
2. How Not to Diet- Dr. Greger
3. The China Study- T. Campbell
4. Prevent and Reverse Heart Disease - Dr. Esselstyn
5. The Starch Solution - Dr. McDougall
6. Reversing Diabetes- Dr. Neal Barnard
7. The Pleasure Trap- Doug Lisle
8. Amazing Documentary: Forks over Knives ( you have to rent it)

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Shared on Souper Sunday where anyone can share a soup, sammie, or salad recipe. 


  1. I just had some soup too :-) This looks healthful!

  2. This soup look so nourishing and tasty! Thanks for sharing it with Souper Sundays this week.

  3. I enjoyed learning about the Rosh Hashanah leek tradition. It's interesting -- and beautiful -- that it symbolizes cutting off all bad intentions in the coming year. I hope that you and your family have a very happy holiday!


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