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Garbanzo Bean Soup with Vegetables

Garbanzo Bean Soup with Vegetables

Garbanzo Bean Soup with Vegetables is a warm, hearty, and nutritious meal combining protein-rich garbanzo beans with fresh vegetables and warming spices. This wholesome soup is easy to prepare, adaptable to various dietary preferences, and perfect for cozy dinners or meal prep, offering a comforting and vibrant one-pot meal.

  • Total Time: 50 minutes (plus soaking time if using dried beans)
  • Yield: 6 servings 1x

Ingredients

Scale

Beans

  • 1 cup dried garbanzo beans (or 2 cans, drained and rinsed)

Vegetables

  • 1 medium onion, chopped
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • 2 medium tomatoes, chopped
  • 2 cups fresh spinach or kale, chopped

Liquids & Oils

  • 4 cups vegetable broth
  • 2 tablespoons olive oil

Spices & Seasoning

  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 2 bay leaves
  • Salt, to taste
  • Black pepper, to taste

Instructions

  1. Prepare the Garbanzo Beans: If using dried garbanzo beans, soak them overnight and cook until tender before starting your soup. For canned beans, simply drain and rinse well to reduce salt content and spoilage.
  2. Sauté the Aromatics: Heat olive oil in a large pot over medium heat, then add chopped onions, carrots, and celery. Cook until softened and fragrant, about 5-7 minutes. Add minced garlic last to avoid burning.
  3. Build the Soup Base: Stir in your spices—cumin, paprika, and bay leaves—and let them toast slightly to release their aroma. Add chopped tomatoes and cook for another 5 minutes until they soften.
  4. Add Broth and Beans: Pour in vegetable broth and the prepared garbanzo beans. Bring the mixture to a boil, then reduce to a simmer. Let it cook gently for 20-30 minutes so the flavors meld beautifully and the soup thickens slightly.
  5. Incorporate Greens and Season: In the last 5 minutes, add fresh spinach or kale and let them wilt. Adjust seasoning with salt and pepper, removing the bay leaves before serving.

Notes

  • Use fresh vegetables for better flavor and texture.
  • Toast spices to enhance depth of flavor.
  • Simmer gently to avoid overcooking vegetables.
  • Blend part of the soup for creaminess while keeping texture.
  • Season gradually to avoid over-salting.
  • Author: Lina
  • Prep Time: 10 minutes (plus overnight soaking for dried beans)
  • Cook Time: 40 minutes
  • Category: Soups
  • Method: Stovetop Simmering
  • Cuisine: Mediterranean
  • Diet: Gluten Free, Vegetarian, Vegan

Nutrition

  • Serving Size: 1 1/2 cups
  • Calories: 220
  • Sugar: 5g
  • Sodium: 400mg
  • Fat: 5g
  • Saturated Fat: 0.7g
  • Unsaturated Fat: 4.3g
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 8g
  • Protein: 10g
  • Cholesterol: 0mg

Keywords: garbanzo bean soup, chickpea soup, vegetable soup, healthy soup, vegan soup, gluten free soup, hearty soup