Description
This easy Garbanzo Bean Soup is a hearty, nutritious, and delicious meal made with simple pantry staples and fresh vegetables. Loaded with fiber, protein, and vibrant flavors from spices and fresh herbs, it’s perfect for a comforting lunch or dinner. The soup is naturally gluten-free and vegan, and can be made on the stove, in an Instant Pot, or a Crockpot, offering great versatility in preparation.
Ingredients
Scale
Base Ingredients
- 1 tablespoon of oil
- 1 yellow onion, diced
- 5 cloves of garlic, sliced
- 4 carrots, sliced
- 4 ribs of celery, sliced
Beans and Vegetables
- 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
Finishing Touch
- Juice of ½ lemon
Instructions
- Sauté the aromatics: In a large pot with a lid, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes. Add the sliced garlic, carrots, and celery, stirring well. Continue cooking for another 5 minutes to soften the vegetables and develop flavors.
- Add liquids and spices: Pour in the canned diced tomatoes with their juices, drained garbanzo beans, and 4 cups of vegetable broth. Stir in the cumin, chili powder, dried oregano, dried thyme, salt, and pepper. Mix everything thoroughly to evenly distribute the spices throughout the soup.
- Simmer the soup: Bring the mixture to a boil. Once boiling, cover the pot with a lid, reduce the heat to low, and simmer gently for about 20 minutes or until the carrots are tender and the flavors have melded.
- Finish with greens and herbs: Stir in the fresh or frozen spinach and chopped parsley, allowing the spinach to wilt into the soup. Squeeze in the juice of half a lemon and stir to combine. Taste the soup and adjust the salt and pepper as needed.
- Serve: Ladle the hot soup into bowls. Garnish with additional fresh parsley and lemon wedges for squeezing. Enjoy warm as a nourishing meal.
Notes
- This nourishing garbanzo bean soup is budget-friendly, made with pantry staples and fresh produce, ready in about 40 minutes total.
- It’s naturally gluten-free and vegan, making it suitable for multiple dietary needs.
- You can prepare this soup using your stovetop, Instant Pot, or Crockpot depending on your preference and available equipment.
- For a thicker soup, use less broth or puree a portion of the soup before adding the spinach.
- Adjust the spice level by incrementally adding chili powder or fresh chili according to your taste.
- Fresh lemon juice added at the end brightens the flavors and provides a pleasant tang.
Nutrition
- Serving Size: 1 serving
- 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
