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Diabetic & Heart Healthy

This delicious spinach and chickpea soup is an easy weeknight dinner. With spinach, chickpeas and orzo, this quick soup is packed with nutrition and flavor.

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      • 1 Tbsp olive oil
      • 3 garlic cloves, minced
      • 1 small onion, chopped
      • 4 cups fat-free, low-sodium chicken broth
      • 2 cups water
      • 1 tsp lemon zest
      • 3/4 cup multigrain orzo
      • 1 cup (15 oz) no-salt-added chickpeas, rinsed and drained
      • 1 tsp chopped fresh basil
      • 1 Tbsp lemon juice
      • 1/2 tsp black pepper
      • 1/8 tsp salt
      • 1 package (6 oz package each) fresh baby spinach
      • 1/4 cup grated Parmesan cheese


      • In a large saucepan, heat oil over medium-high heat. Add garlic and onion and sauté for 1 to 2 minutes, or until onion is softened. Add chicken broth and water and bring to a boil.
      • Reduce heat to medium and add orzo, lemon zest and chickpeas. Cover and cook for 10 minutes, or until orzo is al dente.
      • Stir in basil, lemon juice, pepper, salt and spinach. Cook until spinach is wilted.
      • Serve topped with Parmesan cheese.

Nutrition Facts

Serving size: 1 cup

Serves 4

Per Serving: Calories: 259 Fat: 6g Saturated Fat: 2g Cholesterol: 6mg Sodium: 333mg Carbohydrates: 37g Fiber: 7g Protein: 13g