Golden Turmeric Soup with Chickpeas (Anti-Inflammatory!)

Prep Time: 10 minutes | Cook Time: 30 minutes | Total Time: 40 minutes
Servings: 6 | Difficulty: Easy

Imagine a bowl of pure sunshine—vibrant golden-yellow broth infused with earthy, peppery turmeric, brightened with fresh lemon, and loaded with protein-packed chickpeas, tender orzo, and wilted spinach. This turmeric soup with chickpeas isn’t just gorgeous to look at; it’s a powerhouse of anti-inflammatory benefits wrapped in incredible Persian-inspired flavors that warm you from the inside out. With a full tablespoon of turmeric taking center stage, this soup delivers the earthy, slightly peppery flavor that makes turmeric so beloved, while fresh lemon juice adds brightness that balances everything perfectly. The combination of chickpeas (some whole, some mashed) creates both protein and natural thickness without any cream, while whole wheat orzo and fresh spinach make every spoonful satisfying and nutritious. Whether you’re looking for plant-based comfort food, want to harness turmeric’s famous anti-inflammatory properties, or simply crave a healthy soup that tastes incredible, this recipe delivers on every level. The best part? It comes together in just 40 minutes with mostly pantry staples, and it’s endlessly customizable—swap the orzo for rice to make it gluten-free, use any protein you prefer, or add your favorite greens.

Why You’ll Love This Turmeric Chickpea Soup Recipe

This anti-inflammatory turmeric soup features a full tablespoon of turmeric combined with black pepper to maximize its health benefits and flavor. The recipe is naturally plant-based and vegan when using vegetable broth, making it perfect for various dietary needs. Ready in just 40 minutes with minimal prep required, it’s ideal for busy weeknights. The partially mashed chickpeas create natural thickness without cream or flour, keeping it light yet satisfying. High in protein and fiber from chickpeas, this soup keeps you full for hours. The gorgeous golden color and earthy-lemony flavor profile taste even better than they look. It’s completely customizable with different grains, proteins, and greens based on what you have on hand.

Golden Turmeric Soup with Chickpeas, Orzo, and Spinach

Anti-inflammatory turmeric soup with chickpeas, whole wheat orzo, and spinach in bright lemony broth. Plant-based, protein-packed, ready in 40 minutes!

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Dinner, Main Course, Soup

Cuisine Mediterranean, Persian-Inspired

Servings 6 servings

Calories 280 kcal

Equipment

• Large pot or Dutch oven
• Potato masher or fork
• Wooden spoon
• Sharp knife and cutting board
• Ladle

Ingredients

  

For the Soup Base

• 2 tablespoons extra-virgin olive oil plus more for drizzling
• 1 medium onion diced
• 2 cloves garlic minced
• 1 tablespoon turmeric use high-quality for best flavor and color
• 1 teaspoon ground cumin adds earthy warmth
• kosher salt and black pepper to taste – black pepper helps absorb turmeric

Protein and Grains

• 2 cans chickpeas 15 oz each, drained and rinsed – about 3 cups cooked
• 4 cups broth chicken bone broth or vegetable broth for vegan
• 1/2 cup whole wheat orzo or regular orzo, Israeli couscous, rice, or quinoa

Fresh Ingredients

• 5 ounces baby spinach about 4 packed cups
• 1/4 cup fresh cilantro and/or parsley chopped
• 2 tablespoons fresh lemon juice from about 1 lemon, or lime juice

Optional Garnishes

• extra-virgin olive oil for drizzling
• red pepper flakes or Aleppo pepper for heat
• Greek yogurt for creaminess
• lemon wedges for serving

Instructions

 

• Heat 2 tablespoons olive oil in large pot or Dutch oven over medium heat. Add diced onion and sauté for about 5 minutes, stirring occasionally, until softened and starting to brown around edges.
• Add minced garlic, turmeric, cumin, drained chickpeas, salt, and black pepper to pot. Continue sautéing for about 5 minutes, stirring frequently, until spices become very fragrant and chickpeas start crisping up slightly.
• Use potato masher or fork to mash some (about half) of the chickpeas directly in pot, breaking them down to release starch for thickness while leaving some whole for texture.
• Add just a little broth first and use wooden spoon to scrape up any brown bits from bottom of pot. Then add remaining broth and bring to rolling boil over high heat.
• Once boiling, stir in orzo. Turn heat to low, cover pot with lid, and simmer for about 15 minutes, stirring occasionally, until orzo is completely cooked and tender.
• Stir in baby spinach (roughly chop first if you prefer smaller pieces) and chopped cilantro and/or parsley. Stir until spinach is completely wilted, about 2 minutes.
• Turn off heat. Stir in fresh lemon juice. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed.
• Ladle hot soup into bowls. Drizzle each bowl with extra-virgin olive oil. Top with red pepper flakes, Greek yogurt if desired, and serve with lemon wedges.

Notes

Turmeric Quality: Use high-quality turmeric for best flavor. Diaspora Co. or Morton & Bassett recommended.

Full Tablespoon: Yes, 1 full tablespoon turmeric is intentional for this recipe! For milder flavor, reduce to 1/2 tablespoon.

Black Pepper: Don’t skip—it helps body absorb turmeric’s beneficial compounds.

Mashing Chickpeas: Mash about half for thickness, leave half whole for texture.

Gluten-Free: Replace orzo with rice or quinoa. Adjust cooking time per package directions.

Creamy Version: Substitute 1 cup broth with full-fat coconut milk.

Vegan: Use vegetable broth instead of chicken broth.

Storage: Refrigerate up to 5 days. Pasta absorbs liquid—add broth when reheating.

Freezing: Freezes beautifully up to 3 months.

Keyword anti-inflammatory soup, chickpea soup, healthy soup, plant based soup, turmeric chickpeas, turmeric soup, vegan soup

What You Need for Turmeric Soup with Chickpeas

Essential Soup Base Ingredients

• 2 tablespoons extra-virgin olive oil – for sautéing aromatics, plus more for drizzling
• 1 medium onion – diced for sweet aromatic base
• 2 cloves garlic – minced for pungent depth
• 1 tablespoon turmeric – the star ingredient! Use high-quality for best flavor
• 1 teaspoon ground cumin – adds earthy warmth
• Kosher salt and black pepper – to taste, black pepper activates turmeric benefits

Protein and Grains

• 2 cans chickpeas – 15 ounces each, drained and rinsed (about 3 cups cooked)
• 4 cups broth – chicken bone broth for nutrition or vegetable broth for vegan
• 1/2 cup whole wheat orzo – or regular orzo, Israeli couscous, rice, or quinoa

Fresh Ingredients and Finishing

• 5 ounces baby spinach – about 4 packed cups, pre-washed
• 1/4 cup fresh cilantro and/or parsley – chopped for brightness
• 2 tablespoons fresh lemon juice – from about 1 lemon, or use lime

Optional Garnishes

• Extra-virgin olive oil – for drizzling
• Red pepper flakes or Aleppo pepper – for heat
• Greek yogurt – for creaminess
• Extra lemon wedges – for serving

How to Make Golden Turmeric Soup (Step-by-Step)

Step 1: Building the Flavor Base

1. Sauté onions (5 minutes): Heat 2 tablespoons olive oil in large pot or Dutch oven over medium heat. Add diced onion and sauté, stirring occasionally, until softened and starting to brown around edges.
2. Add aromatics and spices (5 minutes): Add minced garlic, turmeric, cumin, and drained chickpeas to pot. Season with salt and black pepper. Continue sautéing, stirring frequently, for about 5 minutes until spices become very fragrant and chickpeas start crisping up slightly. (The kitchen will smell amazing!)

Step 2: Creating Thickness

3. Mash some chickpeas (2 minutes): Use potato masher or fork to mash some (but not all) of the chickpeas directly in the pot. This breaks them down and releases their starch, which will naturally thicken the soup while leaving some whole chickpeas for texture. (Aim to mash about half.)

Step 3: Building the Broth

4. Deglaze and add broth (3 minutes): Add just a little broth first and use wooden spoon to scrape up any brown bits stuck to bottom of pot—these add tons of flavor! Then add remaining broth and bring to rolling boil over high heat.
5. Add orzo (1 minute): Once boiling, stir in orzo, turn heat to low, cover pot with lid, and simmer.
6. Cook until tender (15 minutes): Let soup simmer covered over low heat for about 15 minutes, stirring occasionally, until orzo is completely cooked and tender.

Step 4: Adding Greens and Finishing

7. Wilt spinach (2 minutes): Stir in baby spinach (roughly chop first if you prefer smaller pieces) and chopped cilantro and/or parsley. Stir until spinach is completely wilted.
8. Finish with lemon (1 minute): Turn off heat. Stir in fresh lemon juice and taste. Adjust seasoning with more salt, pepper, or lemon juice as needed. (The lemon really makes the flavors pop!)

Step 5: Serving

9. Garnish and serve (2 minutes): Ladle hot soup into bowls. Drizzle each bowl with extra-virgin olive oil. Top with crushed red pepper or Aleppo pepper if desired, dollop of Greek yogurt, and serve with lemon wedges on the side.

Expert Tips for the Best Turmeric Soup

Use high-quality turmeric like Diaspora Co. for the most vibrant flavor and color—it makes a huge difference! Don’t skip the black pepper as it helps your body absorb turmeric’s beneficial compounds. The full tablespoon of turmeric might seem like a lot, but this IS turmeric soup—reduce to 1/2 tablespoon for milder flavor. Baby spinach is ideal because it needs no chopping, cooks instantly, and comes pre-washed. Mashing only half the chickpeas creates the perfect balance of thickness and texture. For creamier soup, replace 1 cup broth with full-fat coconut milk. Make it gluten-free by swapping orzo for rice or quinoa (adjust cooking time accordingly). The soup keeps well for 5 days and freezes beautifully for up to 3 months. Try our Chicken Vegetable Soup for another healthy option.

How to Store and Serve Turmeric Chickpea Soup

Store cooled soup in airtight containers in refrigerator for up to 5 days. The orzo will absorb some liquid as it sits, so add extra broth when reheating. For freezer storage, portion into containers and freeze for up to 3 months—this soup freezes beautifully! Thaw overnight in refrigerator then reheat gently on stovetop. This protein-packed soup is satisfying enough to serve as complete meal. For heartier meal, pair with crusty bread, pita, or naan for dipping. The traditional Persian way to serve includes drizzling each bowl with good olive oil and sprinkling with Aleppo pepper or red pepper flakes. A dollop of Greek yogurt adds creamy tang that complements the earthy turmeric perfectly. Serve with extra lemon wedges so everyone can adjust brightness to their taste.

Turmeric Soup Recipe Variations You’ll Love

Create gluten-free version by replacing orzo with white or brown rice, quinoa, or rice noodles (adjust cooking time per package directions). Make creamy coconut turmeric soup by substituting 1 cup broth with full-fat coconut milk for subtle sweetness. Try different proteins like shredded rotisserie chicken, ground turkey, or cooked lentils instead of chickpeas. Add different greens like chopped kale, Swiss chard, or arugula—just adjust cooking time for heartier greens. Make spicy version by adding diced jalapeño with onions or stirring in harissa paste. Create grain bowl version by serving soup over cooked farro, barley, or rice instead of cooking pasta in soup. For more plant-based soups, try our White Chicken Chili made with white beans or Broccoli Salad as a side.

Frequently Asked Questions About Turmeric Soup

Final Thoughts on This Golden Turmeric Soup Recipe

This turmeric soup with chickpeas proves that healthy, anti-inflammatory eating can be absolutely delicious and satisfying. With its stunning golden color, earthy-peppery flavor brightened by fresh lemon, and protein-packed ingredients, it’s the kind of nourishing comfort food that makes you feel good in every way. The combination of turmeric and black pepper maximizes the health benefits while creating incredible flavor, and the flexibility to customize with different grains, proteins, and greens means you can make it your own every time. Whether you’re plant-based, looking to reduce inflammation, or simply craving a gorgeous, healthy soup that tastes as good as it looks, this recipe delivers. The fact that it comes together in 40 minutes and keeps beautifully makes it perfect for meal prep or easy weeknight dinners. Love this recipe? Save it to your Pinterest boards and follow us on Pinterest for more healthy, flavorful soup recipes!