Description
This Easy Garbanzo Bean Soup is a wholesome, hearty, and nutritious dish made with simple, inexpensive ingredients. Packed with fiber and protein from garbanzo beans and enriched with fresh vegetables and aromatic spices, this gluten-free and vegan soup can be prepared quickly on the stovetop, in an Instant Pot, or a Crockpot. Ideal for a comforting meal, it’s a flavorful way to enjoy a healthy, plant-based soup any time of year.
Ingredients
Units
Scale
Vegetables and Herbs
- 1 yellow onion, diced
- 5 cloves garlic, sliced
- 4 carrots, sliced
- 4 ribs celery, sliced
- 3 cups fresh or frozen spinach
- 1/4 cup chopped fresh parsley, plus more for garnish
- Juice of 1/2 lemon (plus wedges for serving)
Canned Goods
- 2 (15 ounce) cans garbanzo beans, drained and rinsed
- 1 (14.5 ounce) can diced tomatoes in their juices
Liquids and Oils
- 1 tablespoon oil (olive oil recommended)
- 4 to 5 cups vegetable broth
Spices and Seasonings
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
Instructions
- Sauté the vegetables: In a large pot with a lid, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3 to 5 minutes. Then add the sliced garlic, carrots, and celery. Stir well and cook for another 5 minutes until vegetables start to soften.
- Add main ingredients and simmer: Add the diced tomatoes with their juices, rinsed garbanzo beans, 4 cups of vegetable broth, cumin, chili powder, dried oregano, dried thyme, salt, and pepper. Stir everything together, bring the mixture to a boil, then cover and reduce heat to a simmer. Let cook gently for 20 minutes or until the carrots are tender.
- Finish the soup: When the vegetables are soft, add the fresh chopped parsley and lemon juice. Stir to combine. Taste and adjust salt and pepper as needed. If desired, add extra broth to reach your preferred consistency and gently wilt the spinach by stirring it into the hot soup right before serving.
- Serve: Serve the soup hot, garnished with additional chopped parsley and lemon wedges on the side to squeeze over servings as desired.
Notes
- This garbanzo bean soup is budget-friendly, packed with fiber, protein, and vitamins, making it a great nutritious meal option.
- It’s naturally gluten-free and vegan, suitable for a wide range of dietary preferences.
- You can prepare this soup using a stovetop, Instant Pot, or Crockpot, making it versatile for your kitchen setup.
- For a creamier texture, partially blend some of the soup before adding the spinach.
- Adjust the thickness by adding more vegetable broth if desired.
- Serve with crusty bread or over cooked grains for a more filling meal.
Nutrition
- Serving Size: 1 serving (about 1.5 cups)
- Calories: 304 kcal
- 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
