Description
Easy Garbanzo Bean Soup is a hearty, flavorful, and nutritious meal made with chickpeas, fresh vegetables, and aromatic spices. This vegan and gluten-free soup is perfect for a quick weeknight dinner or meal prep and can be prepared on the stovetop, in an Instant Pot, or a Crockpot. Loaded with fiber, protein, and vibrant flavors, it’s a comforting dish ideal for any season.
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 of fresh or frozen spinach
- ¼ cup of chopped fresh parsley, more to garnish
- Juice of ½ lemon
Canned Goods
- 2 (15 ounce) cans of garbanzo beans, drained and rinsed
- 1 (14.5 ounce) can of diced tomatoes in their juices
Liquids and Spices
- 4 to 5 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon chili powder
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- Salt and pepper to taste
Instructions
- Sauté Vegetables: In a large pot with a lid, heat the oil over medium heat. Add the diced onion and cook until translucent, about 3-4 minutes. Add the sliced garlic, carrots, and celery. Stir well and cook for another 5 minutes until the vegetables begin to soften.
- Add Main Ingredients and Spices: Pour in the diced tomatoes with their juices, drained garbanzo beans, and 4 cups of vegetable broth. Add cumin, chili powder, dried oregano, dried thyme, salt, and pepper. Stir everything well to combine.
- Simmer the Soup: Bring the mixture to a boil, then cover the pot with a lid, reduce the heat to low and let it simmer gently for about 20 minutes, or until the carrots are tender and flavors meld together.
- Finish and Serve: Stir in the fresh parsley and lemon juice. Taste and adjust salt and pepper as needed. Serve hot with additional parsley sprinkled on top and lemon wedges on the side for squeezing.
Notes
- This soup is naturally gluten-free and vegan, making it suitable for many dietary needs.
- You can swap fresh spinach for frozen if preferred; just add it at the end so it wilts without overcooking.
- For Instant Pot preparation, sauté vegetables in the sauté function, add all ingredients except parsley and lemon, cook on high pressure for 10 minutes, then quick release and stir in parsley and lemon juice.
- For slow cooker option, combine all ingredients except spinach, parsley, and lemon juice; cook on low for 6-8 hours, add spinach last 10 minutes, then stir in parsley and lemon before serving.
- Adjust the broth quantity depending on your preferred soup thickness.
- Leftovers store well in the refrigerator for up to 4 days and freeze nicely for up to 3 months.
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
