Hearty & Healthy Garbanzo Bean Soup: Your Go-To Pantry Chickpea Recipe
Craving a warm, comforting bowl of soup that’s both incredibly healthy and ridiculously easy to make? Look no further than this delightful Garbanzo Soup Recipe! It’s the ultimate “pantry clean-out” meal, crafted with ingredients you likely already have on hand. This protein-packed, flavorful vegan soup features a harmonious blend of aromatic vegetables, tender chickpeas, smoky fire-roasted tomatoes, and a medley of warming spices and fresh herbs. If you’re searching for a satisfying, dairy-free meal that comes together quickly, this versatile chickpea soup is an absolute winner.
A Wholesome Pantry Staple: Garbanzo Soup
In recent times, I’ve found myself leaning heavily into making delicious soup recipes using a combination of pantry ingredients and fresh produce from the fridge. As we transition into the warmer months of spring, lighter, vegetable-based soups like this Garbanzo Soup are particularly appealing. It’s a fantastic way to enjoy a wholesome meal without heavy preparation.
Beans and legumes are truly powerhouse ingredients, offering substantial protein and fiber to any dish. I always keep a variety of beans, such as chickpeas, white beans, and black beans, stocked in my pantry. This makes it incredibly simple to whip up a quick soup or add a nutritious boost to salads. If you don’t have chickpeas on hand, don’t worry! You can easily substitute them with other legumes like white beans, black beans, kidney beans, or even red lentils for a slightly different, yet equally delicious, texture and flavor.
During the spring soup season, I love rotating through a selection of light yet filling soups. Favorites include this White Bean Soup, the bright and zesty Lemon Chicken Orzo Soup, the hearty Vegetable Bean Soup, or the richly spiced Moroccan Red Lentil Soup. Today’s Garbanzo Soup fits perfectly into this rotation, as it’s a recipe I can literally “throw together” with items already in my kitchen. It’s a testament to simple cooking at its best.
I consistently keep chickpeas and fire-roasted tomatoes in my pantry. Fire-roasted tomatoes add a wonderful depth of flavor, but if you only have regular diced tomatoes, they work just as well. The key is to use what you have and adapt – that’s the beauty of this flexible recipe!
Why You Will Love this Easy Chickpea Soup:
This Garbanzo Soup isn’t just a recipe; it’s a solution for busy schedules and a celebration of healthy, accessible eating. Here’s why it’s destined to become a staple in your kitchen:
- Effortlessly Simple to Make: One of the biggest advantages of this soup is its incredible speed. You can have a hearty, homemade meal on the table in under 30 minutes! The majority of the work involves gathering your ingredients and a bit of chopping. Once that’s done, it’s just a matter of quickly sautéing the vegetables to release their aromas and then letting the soup simmer gently to allow all the wonderful flavors to meld together. It’s perfect for those hectic weeknights when you need something nourishing without a fuss.
- An Ideal “Clean Out the Pantry” Meal: This recipe shines when you want a light, healthy soup but don’t feel like making a trip to the grocery store. Most of us have canned chickpeas (garbanzo beans) patiently waiting in our pantry, making this an incredibly convenient option. If chickpeas aren’t available, or you simply want to try something different, feel free to substitute with white beans, cannellini beans, or even a combination of different legumes. This flexibility truly makes it a go-to for utilizing what you already have.
- Nutritious and Incredibly Filling: This isn’t just a quick meal; it’s a powerhouse of nutrition. As a fully vegan and dairy-free soup, it caters to various dietary needs while still being incredibly satisfying. Chickpeas are an excellent source of plant-based protein and dietary fiber, which helps you feel fuller for longer and aids in digestion. The array of fresh vegetables – carrots, celery, onion, and spinach – contribute a wealth of essential vitamins, minerals, and antioxidants, boosting your overall health with every spoonful. It’s a healthy choice that doesn’t compromise on flavor or satiety.
Essential Ingredients for this Delicious Chickpea Soup
This humble Garbanzo Soup gets its incredible depth of flavor from a thoughtful combination of fresh produce, pantry staples, and warming spices. Here’s what you’ll need to create this comforting bowl:
- FRESH GARLIC: The cornerstone of so many savory dishes, adding pungent aroma and flavor.
- AROMATIC VEGETABLES: CARROTS, CELERY, ONION: This classic trio, often called mirepoix, forms the flavor base of the soup.
- CHICKPEAS {CANNED GARBANZO BEANS}: The star of the show, providing a creamy texture and a significant protein boost. Canned makes it quick and easy!
- FIRE-ROASTED TOMATOES: These add a wonderfully smoky depth and sweetness that elevates the entire soup.
- WARMING SPICES: OREGANO, THYME, TURMERIC, PAPRIKA, CRUSHED RED PEPPER: A blend that delivers a complex, aromatic, and slightly spicy kick. Turmeric also adds a beautiful golden hue and boasts anti-inflammatory properties.
- VEGETABLE BROTH: The liquid base that brings everything together. For an even more robust flavor, you could use chicken stock (if not strictly vegan) – consider making your own with this homemade chicken broth recipe.
- FRESH SPINACH: A healthy addition that wilts beautifully into the hot soup, adding nutrients and a touch of green.
- LEMON JUICE: A squeeze of fresh lemon at the end brightens all the flavors and adds a zesty finish.
- BRIGHT HERBS: DILL & PARSLEY: Fresh herbs for garnish are non-negotiable! They add vibrant flavor and a pop of color.
Cooking Tips and Delicious Modifications for Your Chickpea Soup
One of the best things about this Garbanzo Soup recipe is its adaptability. Feel free to get creative and tailor it to your taste or what you have available:
- Vegetables: This soup is a fantastic vehicle for using up leftover vegetables. While the classic onion, carrot, and celery base is always a good starting point, don’t hesitate to experiment. If fire-roasted tomatoes aren’t on hand, regular diced tomatoes or even crushed tomatoes work perfectly. For added nutrition and texture, consider incorporating bell peppers (green or red), zucchini, yellow squash, mushrooms, or green beans. These additions will create a more complex flavor profile and boost the nutritional content.
- Grains: To make this soup even more substantial and turn it into a complete meal, stir in your favorite cooked grain during the last few minutes of simmering. Options like brown rice, quinoa, bulgur, farro, or even small pasta like ditalini or orzo work wonderfully. This adds extra fiber and makes the soup incredibly hearty.
- Spices: The current blend of paprika, oregano, thyme, turmeric, and optional crushed red pepper creates a warm, earthy flavor. However, the world of spices is your oyster! For a different global twist, try adding cumin and coriander for a Mediterranean or Middle Eastern profile, chili powder for a smoky Southwest vibe, or a dash of Italian seasoning for a classic taste. A pinch of za’atar can also introduce unique herbaceous notes. Adjust the crushed red pepper to your preferred level of heat.
- Fresh Herbs: Fresh herbs are a game-changer for soup, adding brightness and aromatic complexity that dried herbs can’t quite replicate. If you have a garden, this is a perfect opportunity to use your bounty! Besides dill and parsley, fresh cilantro, basil, mint, or even a sprig of fresh oregano can significantly enhance the flavor and aroma just before serving.
- Greens: Beyond spinach, other leafy greens can be stirred into the soup for added nutrients. Kale (massaged or finely chopped for tenderness) or Swiss chard are excellent substitutes, offering a slightly different texture and flavor. Add them in the last few minutes of cooking to allow them to wilt without becoming mushy.
- Meat: While this recipe is designed as a delicious vegan soup, it can easily be adapted for meat-eaters. Consider adding cooked sausage (Italian, chicken, or turkey), shredded cooked chicken (rotisserie chicken works great!), or even smoked ham hocks for a richer, savory depth. Add cooked meats at the end, just to warm through.
Step-by-Step Guide: How to Make This Garbanzo Soup
Creating this flavorful Garbanzo Soup is a straightforward process that yields incredibly delicious results. Follow these simple steps for a perfect pot every time:
- 1. Sauté the Aromatics: Begin by heating two tablespoons of olive oil in a large pot or a spacious Dutch oven over medium heat. Add the diced onion and sauté for about 2 minutes, until it starts to soften and become translucent. Next, add the minced garlic cloves, diced carrots, and diced celery. Continue to sauté for another 3-4 minutes, allowing these vegetables to become tender and fragrant, forming a rich base for your soup.
- 2. Build Flavor with Spices and Tomatoes: Reduce the heat to low. Stir in the drained chickpeas, fire-roasted tomatoes, and all the wonderful spices: oregano, thyme, turmeric, sweet paprika, and the optional crushed red pepper or Aleppo pepper for a hint of warmth. Season with salt and black pepper. Sauté these ingredients together for another 5 minutes, allowing the spices to bloom in the warm oil and the flavors to deepen. This step is crucial for developing the soup’s robust taste.
- 3. Add the Broth and Simmer: Pour in the vegetable broth (or chicken broth if preferred) and increase the heat to medium-high. Bring the soup to a gentle simmer, then reduce the heat and let it continue to simmer for about 10 minutes. This allows all the ingredients to meld and the flavors to deepen. Finally, add the fresh spinach and continue simmering on low heat until the spinach has completely wilted into the soup. Stir in the optional lemon juice for a bright finish just before serving.
- 4. Garnish and Serve: Once the soup has finished simmering, remove it from the heat. Taste and adjust the seasoning with additional salt and pepper if needed. Ladle the hot soup into individual bowls. For an extra flourish and burst of freshness, garnish generously with fresh parsley and fresh dill. A sprinkle of red pepper flakes and a lemon wedge on the side are also wonderful additions. Serve with a slice of nice crusty bread for dipping and enjoying every last drop.
This Garbanzo Soup is just as delicious the next day! Store any leftovers in an airtight container in the fridge for up to 5 days. For longer storage, let the soup cool completely to room temperature, then transfer it to a freezer-safe container and freeze for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
Recipe Tips and Frequently Asked Questions (FAQ)
Maximize your Garbanzo Soup experience with these helpful tips and answers to common questions:
- Storage: This soup is excellent for meal prep! Store any refrigerated leftovers in an airtight container for up to 5 days. To freeze, allow the soup to cool completely to room temperature, then transfer it to a freezer-safe container or freezer bags. It will keep well in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop or in the microwave.
- Slow Cooker Method: Yes, you can easily adapt this recipe for a crockpot! Simply add all the ingredients (except spinach and lemon juice, which are added at the end) to your slow cooker and cook on low for 4-6 hours, or on high for 2-3 hours, until the vegetables are tender and flavors are melded. While not strictly necessary, sautéing the initial vegetables and spices on the stovetop beforehand can significantly enhance the depth of flavor before transferring them to the slow cooker. Add spinach and lemon juice during the last 15-20 minutes of cooking.
- Dried Chickpeas: If you prefer to use dried chickpeas instead of canned, you’ll need to plan ahead. Dried chickpeas require soaking overnight and then cooking until tender (either on the stovetop or in a pressure cooker) before they can be added to the soup. This article on how to cook chickpeas provides excellent guidance for preparation. Once cooked, proceed with the recipe as directed, ensuring they are well-drained.
- Puree Options: For a smoother, creamier soup, you have a couple of options. You can use an immersion (handheld) blender to partially or fully puree the soup directly in the pot. Alternatively, transfer portions of the soup to a stand blender (being careful with hot liquids) and blend until your desired consistency is reached. This is a great way to thicken the soup naturally and create a luxurious texture.
- Thicken the Soup: If you desire an even thicker soup, there are a few tricks. You can add a tablespoon or two of tomato paste along with the fire-roasted tomatoes and spices. Another method is to mash about a cup of the chickpeas directly in the pot with a potato masher or the back of a spoon; this releases their starches and creates a thicker consistency. For a very rich texture, a roux (flour cooked in butter or oil) could be added, but this would make it non-vegan unless using plant-based butter.
What Side Dishes Pair Perfectly with this Vegetarian Chickpea Soup?
This Garbanzo Soup is satisfying on its own, but it truly shines when paired with complementary side dishes that add texture, freshness, or a touch more indulgence. Here are some of my favorite recommendations:
- A fresh, vibrant salad is always a fantastic accompaniment. My absolute favorite is this Kale Salad with Lemon Dressing. The simple act of massaging olive oil and lemon juice into the kale transforms it into a remarkably tender and flavorful salad, offering a wonderful contrast to the warm soup.
- Another excellent salad choice is this Shaved Brussels Sprout Salad. It features thinly shaved Brussels sprouts, nutty Parmesan cheese, and toasted pine nuts, all tossed in a light, zesty dressing. It’s surprisingly delicious and adds a gourmet touch to your meal.
- For something a bit more comforting, potatoes are always a welcome addition with soup. I particularly adore these Gouda Smashed Potatoes for their crispy exterior and creamy, cheesy interior. Alternatively, these bright and herbaceous Lemon Cilantro Roasted Potatoes offer a fresh flavor profile that complements the soup beautifully.
- Adding another vegetable side dish is a great way to boost your meal’s nutritional value and introduce different textures. Consider these slightly sweet and savory Balsamic Roasted Carrots, flavorful Garlic Parmesan Broccoli, or a medley of Easy Oven Roasted Vegetables. Any of these will round out your meal wonderfully.
Other Chickpea Recipes You Might Like:
If you’ve fallen in love with chickpeas after making this soup, explore more delicious ways to incorporate them into your diet:
CHICKPEAS WITH CURRY
CRUNCHY ROASTED CHICKPEAS
CHEESY KALE PASTA
MEDITERRANEAN ZUCCHINI SALAD
MEDITERRANEAN ORZO PASTA
CHICKPEA SALAD SANDWICH
Tried this recipe? Leave a star rating and comment below! Subscribe to my newsletter or follow me on
Facebook,
Instagram, or
Pinterest for the latest.
Garbanzo Soup
Julia Jolliff
15 minutes
20 minutes
35 minutes
6
servings
Saved
Pin
Ingredients
- 2 tbsps. extra virgin olive oil
- 4 large garlic cloves, minced
- 1 cup red onion, diced
- 2 large carrots, peeled, diced
- 1 celery , diced
- 2 cans chickpeas, drained
- 1 can fire roasted tomatoes, or diced tomatoes
- 1 tsp. dried oregano
- 1/2 tsp. dried thyme
- 1/2 tsp. turmeric
- 1 tsp. sweet paprika
- 1/2 teaspoon crushed red pepper , or Aleppo pepper {optional}
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 4 cups vegetable broth
- 2 cups spinach
- 1/2 lemon, juiced {optional}
- Fresh dill and parsley for garnish
Instructions
-
In a large pot heat the olive oil over medium heat.
-
Add the onion and sauté for 2 minutes. Add the garlic, carrots and celery and sauté for another 3-4 minutes.
-
Add the chickpeas, fire roasted tomatoes, oregano, thyme, turmeric, sweet paprika, crushed red pepper or aleppo pepper {optional}, salt and pepper.
-
Turn the heat to low and saute for another 5 minutes.
-
Add the vegetable broth and turn heat to medium. Simmer for 10 minutes.
-
Add the spinach and continue to simmer on low until the spinach is wilted.
-
Stir in the lemon juice {optional}.
-
Remove from the heat and serve the soup in individual bowls. Add fresh herbs and lemon wedges on the side.
Notes
- These soup freezes well.
- Let the soup cool completely and store in an airtight container in the freezer for up to 3 months.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried this recipe?
Mention @acedarspoon or tag #acedarspoon!
Hearty & Healthy Garbanzo Bean Soup: Your Go-To Pantry Chickpea Recipe
Craving a warm, comforting bowl of soup that’s both incredibly healthy and ridiculously easy to make? Look no further than this delightful Garbanzo Soup Recipe! It’s the ultimate “pantry clean-out” meal, crafted with ingredients you likely already have on hand. This protein-packed, flavorful vegan soup features a harmonious blend of aromatic vegetables, tender chickpeas, smoky fire-roasted tomatoes, and a medley of warming spices and fresh herbs. If you’re searching for a satisfying, dairy-free meal that comes together quickly, this versatile chickpea soup is an absolute winner.
A Wholesome Pantry Staple: Garbanzo Soup
In recent times, I’ve found myself leaning heavily into making delicious soup recipes using a combination of pantry ingredients and fresh produce from the fridge. As we transition into the warmer months of spring, lighter, vegetable-based soups like this Garbanzo Soup are particularly appealing. It’s a fantastic way to enjoy a wholesome meal without heavy preparation.
Beans and legumes are truly powerhouse ingredients, offering substantial protein and fiber to any dish. I always keep a variety of beans, such as chickpeas, white beans, and black beans, stocked in my pantry. This makes it incredibly simple to whip up a quick soup or add a nutritious boost to salads. If you don’t have chickpeas on hand, don’t worry! You can easily substitute them with other legumes like white beans, black beans, kidney beans, or even red lentils for a slightly different, yet equally delicious, texture and flavor.
During the spring soup season, I love rotating through a selection of light yet filling soups. Favorites include this White Bean Soup, the bright and zesty Lemon Chicken Orzo Soup, the hearty Vegetable Bean Soup, or the richly spiced Moroccan Red Lentil Soup. Today’s Garbanzo Soup fits perfectly into this rotation, as it’s a recipe I can literally “throw together” with items already in my kitchen. It’s a testament to simple cooking at its best.
I consistently keep chickpeas and fire-roasted tomatoes in my pantry. Fire-roasted tomatoes add a wonderful depth of flavor, but if you only have regular diced tomatoes, they work just as well. The key is to use what you have and adapt – that’s the beauty of this flexible recipe!
Why You Will Love this Easy Chickpea Soup:
This Garbanzo Soup isn’t just a recipe; it’s a solution for busy schedules and a celebration of healthy, accessible eating. Here’s why it’s destined to become a staple in your kitchen:
- Effortlessly Simple to Make: One of the biggest advantages of this soup is its incredible speed. You can have a hearty, homemade meal on the table in under 30 minutes! The majority of the work involves gathering your ingredients and a bit of chopping. Once that’s done, it’s just a matter of quickly sautéing the vegetables to release their aromas and then letting the soup simmer gently to allow all the wonderful flavors to meld together. It’s perfect for those hectic weeknights when you need something nourishing without a fuss.
- An Ideal “Clean Out the Pantry” Meal: This recipe shines when you want a light, healthy soup but don’t feel like making a trip to the grocery store. Most of us have canned chickpeas (garbanzo beans) patiently waiting in our pantry, making this an incredibly convenient option. If chickpeas aren’t available, or you simply want to try something different, feel free to substitute with white beans, cannellini beans, or even a combination of different legumes. This flexibility truly makes it a go-to for utilizing what you already have.
- Nutritious and Incredibly Filling: This isn’t just a quick meal; it’s a powerhouse of nutrition. As a fully vegan and dairy-free soup, it caters to various dietary needs while still being incredibly satisfying. Chickpeas are an excellent source of plant-based protein and dietary fiber, which helps you feel fuller for longer and aids in digestion. The array of fresh vegetables – carrots, celery, onion, and spinach – contribute a wealth of essential vitamins, minerals, and antioxidants, boosting your overall health with every spoonful. It’s a healthy choice that doesn’t compromise on flavor or satiety.
Essential Ingredients for this Delicious Chickpea Soup
This humble Garbanzo Soup gets its incredible depth of flavor from a thoughtful combination of fresh produce, pantry staples, and warming spices. Here’s what you’ll need to create this comforting bowl:
- FRESH GARLIC: The cornerstone of so many savory dishes, adding pungent aroma and flavor.
- AROMATIC VEGETABLES: CARROTS, CELERY, ONION: This classic trio, often called mirepoix, forms the flavor base of the soup.
- CHICKPEAS {CANNED GARBANZO BEANS}: The star of the show, providing a creamy texture and a significant protein boost. Canned makes it quick and easy!
- FIRE-ROASTED TOMATOES: These add a wonderfully smoky depth and sweetness that elevates the entire soup.
- WARMING SPICES: OREGANO, THYME, TURMERIC, PAPRIKA, CRUSHED RED PEPPER: A blend that delivers a complex, aromatic, and slightly spicy kick. Turmeric also adds a beautiful golden hue and boasts anti-inflammatory properties.
- VEGETABLE BROTH: The liquid base that brings everything together. For an even more robust flavor, you could use chicken stock (if not strictly vegan) – consider making your own with this homemade chicken broth recipe.
- FRESH SPINACH: A healthy addition that wilts beautifully into the hot soup, adding nutrients and a touch of green.
- LEMON JUICE: A squeeze of fresh lemon at the end brightens all the flavors and adds a zesty finish.
- BRIGHT HERBS: DILL & PARSLEY: Fresh herbs for garnish are non-negotiable! They add vibrant flavor and a pop of color.
Cooking Tips and Delicious Modifications for Your Chickpea Soup
One of the best things about this Garbanzo Soup recipe is its adaptability. Feel free to get creative and tailor it to your taste or what you have available:
- Vegetables: This soup is a fantastic vehicle for using up leftover vegetables. While the classic onion, carrot, and celery base is always a good starting point, don’t hesitate to experiment. If fire-roasted tomatoes aren’t on hand, regular diced tomatoes or even crushed tomatoes work perfectly. For added nutrition and texture, consider incorporating bell peppers (green or red), zucchini, yellow squash, mushrooms, or green beans. These additions will create a more complex flavor profile and boost the nutritional content.
- Grains: To make this soup even more substantial and turn it into a complete meal, stir in your favorite cooked grain during the last few minutes of simmering. Options like brown rice, quinoa, bulgur, farro, or even small pasta like ditalini or orzo work wonderfully. This adds extra fiber and makes the soup incredibly hearty.
- Spices: The current blend of paprika, oregano, thyme, turmeric, and optional crushed red pepper creates a warm, earthy flavor. However, the world of spices is your oyster! For a different global twist, try adding cumin and coriander for a Mediterranean or Middle Eastern profile, chili powder for a smoky Southwest vibe, or a dash of Italian seasoning for a classic taste. A pinch of za’atar can also introduce unique herbaceous notes. Adjust the crushed red pepper to your preferred level of heat.
- Fresh Herbs: Fresh herbs are a game-changer for soup, adding brightness and aromatic complexity that dried herbs can’t quite replicate. If you have a garden, this is a perfect opportunity to use your bounty! Besides dill and parsley, fresh cilantro, basil, mint, or even a sprig of fresh oregano can significantly enhance the flavor and aroma just before serving.
- Greens: Beyond spinach, other leafy greens can be stirred into the soup for added nutrients. Kale (massaged or finely chopped for tenderness) or Swiss chard are excellent substitutes, offering a slightly different texture and flavor. Add them in the last few minutes of cooking to allow them to wilt without becoming mushy.
- Meat: While this recipe is designed as a delicious vegan soup, it can easily be adapted for meat-eaters. Consider adding cooked sausage (Italian, chicken, or turkey), shredded cooked chicken (rotisserie chicken works great!), or even smoked ham hocks for a richer, savory depth. Add cooked meats at the end, just to warm through.
Step-by-Step Guide: How to Make This Garbanzo Soup
Creating this flavorful Garbanzo Soup is a straightforward process that yields incredibly delicious results. Follow these simple steps for a perfect pot every time:
- 1. Sauté the Aromatics: Begin by heating two tablespoons of olive oil in a large pot or a spacious Dutch oven over medium heat. Add the diced onion and sauté for about 2 minutes, until it starts to soften and become translucent. Next, add the minced garlic cloves, diced carrots, and diced celery. Continue to sauté for another 3-4 minutes, allowing these vegetables to become tender and fragrant, forming a rich base for your soup.
- 2. Build Flavor with Spices and Tomatoes: Reduce the heat to low. Stir in the drained chickpeas, fire-roasted tomatoes, and all the wonderful spices: oregano, thyme, turmeric, sweet paprika, and the optional crushed red pepper or Aleppo pepper for a hint of warmth. Season with salt and black pepper. Sauté these ingredients together for another 5 minutes, allowing the spices to bloom in the warm oil and the flavors to deepen. This step is crucial for developing the soup’s robust taste.
- 3. Add the Broth and Simmer: Pour in the vegetable broth (or chicken broth if preferred) and increase the heat to medium-high. Bring the soup to a gentle simmer, then reduce the heat and let it continue to simmer for about 10 minutes. This allows all the ingredients to meld and the flavors to deepen. Finally, add the fresh spinach and continue simmering on low heat until the spinach has completely wilted into the soup. Stir in the optional lemon juice for a bright finish just before serving.
- 4. Garnish and Serve: Once the soup has finished simmering, remove it from the heat. Taste and adjust the seasoning with additional salt and pepper if needed. Ladle the hot soup into individual bowls. For an extra flourish and burst of freshness, garnish generously with fresh parsley and fresh dill. A sprinkle of red pepper flakes and a lemon wedge on the side are also wonderful additions. Serve with a slice of nice crusty bread for dipping and enjoying every last drop.
This Garbanzo Soup is just as delicious the next day! Store any leftovers in an airtight container in the fridge for up to 5 days. For longer storage, let the soup cool completely to room temperature, then transfer it to a freezer-safe container and freeze for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
Recipe Tips and Frequently Asked Questions (FAQ)
Maximize your Garbanzo Soup experience with these helpful tips and answers to common questions:
- Storage: This soup is excellent for meal prep! Store any refrigerated leftovers in an airtight container for up to 5 days. To freeze, allow the soup to cool completely to room temperature, then transfer it to a freezer-safe container or freezer bags. It will keep well in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop or in the microwave.
- Slow Cooker Method: Yes, you can easily adapt this recipe for a crockpot! Simply add all the ingredients (except spinach and lemon juice, which are added at the end) to your slow cooker and cook on low for 4-6 hours, or on high for 2-3 hours, until the vegetables are tender and flavors are melded. While not strictly necessary, sautéing the initial vegetables and spices on the stovetop beforehand can significantly enhance the depth of flavor before transferring them to the slow cooker. Add spinach and lemon juice during the last 15-20 minutes of cooking.
- Dried Chickpeas: If you prefer to use dried chickpeas instead of canned, you’ll need to plan ahead. Dried chickpeas require soaking overnight and then cooking until tender (either on the stovetop or in a pressure cooker) before they can be added to the soup. This article on how to cook chickpeas provides excellent guidance for preparation. Once cooked, proceed with the recipe as directed, ensuring they are well-drained.
- Puree Options: For a smoother, creamier soup, you have a couple of options. You can use an immersion (handheld) blender to partially or fully puree the soup directly in the pot. Alternatively, transfer portions of the soup to a stand blender (being careful with hot liquids) and blend until your desired consistency is reached. This is a great way to thicken the soup naturally and create a luxurious texture.
- Thicken the Soup: If you desire an even thicker soup, there are a few tricks. You can add a tablespoon or two of tomato paste along with the fire-roasted tomatoes and spices. Another method is to mash about a cup of the chickpeas directly in the pot with a potato masher or the back of a spoon; this releases their starches and creates a thicker consistency. For a very rich texture, a roux (flour cooked in butter or oil) could be added, but this would make it non-vegan unless using plant-based butter.
What Side Dishes Pair Perfectly with this Vegetarian Chickpea Soup?
This Garbanzo Soup is satisfying on its own, but it truly shines when paired with complementary side dishes that add texture, freshness, or a touch more indulgence. Here are some of my favorite recommendations:
- A fresh, vibrant salad is always a fantastic accompaniment. My absolute favorite is this Kale Salad with Lemon Dressing. The simple act of massaging olive oil and lemon juice into the kale transforms it into a remarkably tender and flavorful salad, offering a wonderful contrast to the warm soup.
- Another excellent salad choice is this Shaved Brussels Sprout Salad. It features thinly shaved Brussels sprouts, nutty Parmesan cheese, and toasted pine nuts, all tossed in a light, zesty dressing. It’s surprisingly delicious and adds a gourmet touch to your meal.
- For something a bit more comforting, potatoes are always a welcome addition with soup. I particularly adore these Gouda Smashed Potatoes for their crispy exterior and creamy, cheesy interior. Alternatively, these bright and herbaceous Lemon Cilantro Roasted Potatoes offer a fresh flavor profile that complements the soup beautifully.
- Adding another vegetable side dish is a great way to boost your meal’s nutritional value and introduce different textures. Consider these slightly sweet and savory Balsamic Roasted Carrots, flavorful Garlic Parmesan Broccoli, or a medley of Easy Oven Roasted Vegetables. Any of these will round out your meal wonderfully.
Other Chickpea Recipes You Might Like:
If you’ve fallen in love with chickpeas after making this soup, explore more delicious ways to incorporate them into your diet:
CHICKPEAS WITH CURRY
CRUNCHY ROASTED CHICKPEAS
CHEESY KALE PASTA
MEDITERRANEAN ZUCCHINI SALAD
MEDITERRANEAN ORZO PASTA
CHICKPEA SALAD SANDWICH
Tried this recipe? Leave a star rating and comment below! Subscribe to my newsletter or follow me on
Facebook,
Instagram, or
Pinterest for the latest.
Garbanzo Soup
Julia Jolliff
15 minutes
20 minutes
35 minutes
6
servings
Saved
Pin
Ingredients
- 2 tbsps. extra virgin olive oil
- 4 large garlic cloves, minced
- 1 cup red onion, diced
- 2 large carrots, peeled, diced
- 1 celery , diced
- 2 cans chickpeas, drained
- 1 can fire roasted tomatoes, or diced tomatoes
- 1 tsp. dried oregano
- 1/2 tsp. dried thyme
- 1/2 tsp. turmeric
- 1 tsp. sweet paprika
- 1/2 teaspoon crushed red pepper , or Aleppo pepper {optional}
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 4 cups vegetable broth
- 2 cups spinach
- 1/2 lemon, juiced {optional}
- Fresh dill and parsley for garnish
Instructions
-
In a large pot heat the olive oil over medium heat.
-
Add the onion and sauté for 2 minutes. Add the garlic, carrots and celery and sauté for another 3-4 minutes.
-
Add the chickpeas, fire roasted tomatoes, oregano, thyme, turmeric, sweet paprika, crushed red pepper or aleppo pepper {optional}, salt and pepper.
-
Turn the heat to low and saute for another 5 minutes.
-
Add the vegetable broth and turn heat to medium. Simmer for 10 minutes.
-
Add the spinach and continue to simmer on low until the spinach is wilted.
-
Stir in the lemon juice {optional}.
-
Remove from the heat and serve the soup in individual bowls. Add fresh herbs and lemon wedges on the side.
Notes
- These soup freezes well.
- Let the soup cool completely and store in an airtight container in the freezer for up to 3 months.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried this recipe?
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