Description
This easy garbanzo bean soup is a hearty and nutritious meal made with simple ingredients like garbanzo beans, fresh vegetables, and warming spices. Perfect for a comforting lunch or dinner, this recipe is gluten-free, vegan, and customizable for stovetop, Instant Pot, or Crockpot cooking methods. Loaded with fiber, protein, and vibrant flavors, it comes together in just over half an hour making it a fantastic option for a quick and healthy homemade soup.
Ingredients
Scale
Vegetables and Aromatics
- 1 tablespoon of oil
- 1 yellow onion, diced
- 5 cloves of garlic, sliced
- 4 carrots, sliced
- 4 ribs of celery, sliced
- 3 cups fresh or frozen spinach
- ¼ cup chopped fresh parsley, plus more to garnish
- Juice of ½ lemon
Beans and Broth
- 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
Spices and Herbs
- 1 teaspoon cumin
- 1 teaspoon chili powder
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- Salt and pepper to taste
Instructions
- Sauté Aromatics: In a large pot with a lid, heat the oil over medium heat. Add the diced onion and cook until translucent, about 3-5 minutes. Add the sliced garlic, carrots, and celery, stirring well. Cook for an additional 5 minutes until the vegetables soften slightly.
- Add Beans and Spices: Stir in the canned diced tomatoes with their juices, drained garbanzo beans, 4 cups of vegetable broth, cumin, chili powder, oregano, thyme, salt, and pepper. Mix everything thoroughly to combine the spices evenly.
- Simmer the Soup: Bring the soup to a boil, then cover and reduce the heat to low to maintain a gentle simmer. Cook for 20 minutes or until the carrots are tender and flavors meld together.
- Finish and Serve: Once cooked, stir in the fresh parsley and lemon juice. Taste and adjust seasoning with additional salt if needed. Serve the soup hot with lemon wedges and a sprinkle of fresh parsley as garnish.
Notes
- This soup is naturally gluten-free and vegan, made with simple pantry staples and fresh produce.
- Can be prepared on the stovetop as described, or adapted for Instant Pot or slow cooker methods for convenience.
- Add spinach right before serving to preserve its bright color and fresh flavor.
- Adjust the amount of chili powder to suit your preferred heat level.
- The lemon juice adds brightness and enhances the overall flavor—don’t skip it.
- Leftovers keep well refrigerated for 3-4 days and also freeze nicely for longer storage.
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
