Description
This Easy Garbanzo Bean Soup is a hearty, nutritious, and flavorful chickpea-based soup packed with fresh vegetables and aromatic spices. Perfect for a quick, wholesome meal, it can be prepared on the stovetop, in an Instant Pot, or a Crockpot, offering versatility for any kitchen. This vegan and gluten-free soup is rich in fiber, protein, and essential nutrients, making it both delicious and healthy.
Ingredients
Scale
Soup Base
- 1 tablespoon of oil
- 1 yellow onion, diced
- 5 cloves of garlic, sliced
- 4 carrots, sliced
- 4 ribs of celery, sliced
- 2 (15 ounce) cans of garbanzo beans, drained and rinsed
- 1 (14.5 ounce) can of diced tomatoes, in their juices
- 4 to 5 cups vegetable broth
- 3 cups of fresh or frozen spinach
Spices and Herbs
- 1 teaspoon of cumin
- 1 teaspoon of chili powder
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- Salt and pepper to taste
- ¼ cup of chopped fresh parsley, more to garnish
- Juice of ½ lemon
Instructions
- Sauté Vegetables: In a large pot with a lid, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Then add the sliced garlic, carrots, and celery. Mix well and continue cooking for another 5 minutes to soften the vegetables.
- Add Main Ingredients and Simmer: Stir in the diced tomatoes with their juices, drained and rinsed garbanzo beans, 4 cups of vegetable broth, cumin, chili powder, oregano, thyme, salt, and pepper. Mix everything thoroughly. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for about 20 minutes or until the carrots are tender.
- Finish the Soup: Once the carrots are soft, add the chopped parsley and the juice of half a lemon. Mix well and taste to adjust the salt and seasoning as needed. If desired, add the fresh or frozen spinach at this stage and cook until wilted, about 2-3 minutes.
- Serve: Ladle the soup into bowls and garnish with additional parsley and lemon wedges for squeezing over the soup. Serve hot for a comforting meal.
Notes
- This garbanzo bean soup is very versatile and can be easily made in a Crockpot or Instant Pot by adjusting cooking times accordingly.
- Use fresh or frozen spinach depending on availability; the soup remains delicious either way.
- Adjust the broth quantity to reach your preferred soup thickness.
- This recipe is naturally vegan, gluten-free, and loaded with fiber and protein, making it a healthy choice for many dietary needs.
- For added heat, consider adding a pinch of cayenne pepper or red pepper flakes.
Nutrition
- Serving Size: 1 serving
- Calories: 304
- Sugar: 9 g
- Sodium: 1625 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 49 g
- Fiber: 14 g
- Protein: 13 g
- Cholesterol: 0 mg
