Garbanzo Bean Soup Recipe

I’m excited to add to my Garbanzo Bean Recipes a hearty chickpea and vegetable soup with savory herbs and a couple of surprising twists you’ll want to read about, since it’s both filling and healthy.

I always thought simple soups were boring, then I made this garbanzo bean soup and changed my mind. It bristles with savory depth from caramelized yellow onion and the humble garbanzo beans that soak up every herb and spice.

I can’t promise it will fix a bad day, but it will make you curious enough to taste again, to find the little twists I hid in the bowl. This is one of my favorite entries in my Garbanzo Bean Recipes, and yes it reads like a Dairy Free Soup Recipe you might not expect.

Try it, you’ll see what I mean.

Ingredients

• garbanzo beans: high in protein and fiber, keep you full, steady carbs, very nutritious indeed
• Extra virgin olive oil: mostly heart healthy fats, good for cooking and flavor, antioxidant benefits
• diced tomatoes: add acidity and sweetness, vitamin C, low calories, brighten and balance flavors nicely
• Garlic: pungent and savory deepens flavor may reduce blood pressure, small carb contribution but powerful
• spinach: iron, folate and vitamin K, adds freshness and color, low calorie nutrient boost, too
• Lemon juice: brightens and lifts flavors, adds acidity not sweetness, vitamin C, cuts richness cleverly

Ingredient Quantities

• 2 cups dried garbanzo beans (about 4 cups cooked) or 3 15 oz cans garbanzo beans (about 4 1/2 to 5 cups)
• 6 cups low sodium vegetable or chicken broth
• 2 Tbsp extra virgin olive oil
• 1 large yellow onion
• 2 medium carrots
• 2 celery stalks
• 3 cloves garlic
• 1 (14.5 oz) can diced tomatoes
• 1 Tbsp tomato paste
• 1 bay leaf
• 1 tsp dried thyme or 1 Tbsp fresh thyme
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp red pepper flakes (optional)
• 1 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 1 to 2 Tbsp lemon juice
• 1/4 cup fresh parsley
• 2 cups baby spinach or kale

How to Make this

1. If you use dried garbanzo beans rinse them, then either soak overnight in plenty of cold water or quick soak by covering with water, bringing to a boil for 2 minutes, then turning off heat and letting sit 1 hour; drain and simmer in fresh water until tender 45 to 75 minutes, drain and set aside. If you use canned beans just drain and rinse them well.

2. Chop the large onion, slice the carrots and celery, mince the garlic, chop the parsley and wash the spinach or tear the kale into bite size pieces.

3. In a large pot heat the 2 tablespoons extra virgin olive oil over medium heat, add the onion, carrots and celery with about half the kosher salt and sweat until soft and starting to brown about 6 to 8 minutes, then add the garlic and cook 30 to 60 seconds until fragrant.

4. Stir in the tablespoon tomato paste and cook a minute so it loses that raw taste, then add the 1
4.5 oz can diced tomatoes, the 6 cups low sodium broth, the bay leaf, 1 teaspoon dried thyme (or 1 tablespoon fresh), 1 teaspoon ground cumin, 1/2 teaspoon smoked paprika, 1/4 teaspoon red pepper flakes if using, the remaining
1.5 teaspoons kosher salt and 1/2 teaspoon black pepper.

5. Add the cooked or canned garbanzo beans to the pot, bring everything to a gentle simmer, lower the heat and let it simmer 15 to 20 minutes so the flavors marry; if you cooked the dried beans reserve a little of their cooking liquid to thin the soup later if needed.

6. For a creamier, thicker soup use an immersion blender to puree about one third to one half of the pot, or mash some beans against the side with a spoon, you want it hearty not totally smooth so don’t overblend.

7. Stir in the 2 cups baby spinach or kale and the 1/4 cup chopped parsley and cook just 2 to 3 minutes until the greens wilt.

8. Remove and discard the bay leaf, then stir in 1 to 2 tablespoons lemon juice to brighten the soup, taste and adjust salt and pepper as needed.

9. Serve hot with a drizzle of olive oil and extra parsley or lemon on top, and remember leftovers taste even better the next day so save some.

Equipment Needed

1. Large heavy-bottomed pot or Dutch oven for simmering the soup
2. Chef’s knife (sharp)
3. Cutting board
4. Measuring cups and spoons
5. Colander or fine mesh sieve for draining and rinsing beans
6. Wooden spoon or heatproof spatula for sweating the veg
7. Immersion blender or potato masher for partial pureeing (dont overblend)
8. Can opener (if using canned beans)
9. Ladle for serving and tasting

FAQ

Garbanzo Bean Soup Recipe Substitutions and Variations

• Garbanzo beans: use cannellini or great northern beans if you dont have chickpeas — same cooked volume (about 4 cups); theyre milder and creamier so you may want to cut back a bit on added salt if using canned.
• Broth: swap with water plus bouillon (2-3 tsp) or 2 tbsp miso dissolved in 6 cups water for extra depth, then taste and adjust seasoning.
• Tomato paste: replace with 1/4 cup canned crushed tomatoes and simmer longer to reduce, or in a pinch stir in 1 tbsp ketchup for color and a touch of sweetness.
• Baby spinach: use chopped kale or Swiss chard instead, but add them earlier and cook a few extra minutes since theyre tougher; you can use slightly less if you dont want big leafy bites.

Pro Tips

– Save a cup or two of the chickpea cooking liquid and use that to thin the soup later instead of plain water, it adds starch and flavor. If you’re in a hurry add a tiny pinch of baking soda to the cooking water for dried beans to speed softening but dont overdo it or the beans go soapy.

– Let the onion and carrots color up a bit and really fry the tomato paste until it darkens, that browned stuff is where the deep flavor comes from. If the tomatoes taste too acidic a pinch of sugar calms them down.

– For texture pulse an immersion blender only into a third to half the pot or mash some beans with a spoon, dont blitz it smooth or the soup gets gluey and heavy. Also this soup actually tastes better the next day so make extra.

– Brighten and finish at the end: add lemon juice and fresh parsley last minute, and finish with a drizzle of good olive oil and something crunchy like toasted chickpeas or pita crumbs for contrast.