5.0 from 96 votes
Easy Garbanzo Bean Soup [Stove, Instant Pot, Crockpot]
Garbanzo bean soup (chickpea soup) with vegetables is made from inexpensive kitchen basics, ready in 40 minutes, and loaded with nutritious fiber, protein, and nutrients! It's gluten-free, vegan, & can be made using a stove, Instant Pot, or Crockpot!
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4 - 6 servings
Calories: 304 kcal
Course:
Soup , Dinner
Cuisine:
American
Ingredients
- 1 tablespoon of oil
- 1 yellow onion, diced
- 5 cloves of garlic, sliced
- 4 carrots, sliced
- 4 ribs of celery, sliced
- 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
- 3 cups of fresh or frozen spinach
- 1 teaspoon of cumin
- 1 teaspoon of chili powder
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- salt and pepper to taste
- ¼ cup of chopped fresh parsley, more to garnish
- Juice of ½ lemon
Instructions
- In a large pot with a lid, heat the olive oil and sauté the onion until translucent. Then add the garlic, the carrots, and the celery. Mix well and cook for 5 minutes.
- Add the can of diced tomatoes, chickpeas, 4 cups of broth, spices, dry herbs, and salt and pepper. Mix well, bring to boil, cover and reduce the heat to a simmer for 20 minutes or until the carrots are soft.
- When ready, add the parsley and lemon juice. Mix well and adjust salt level if needed.
- Serve hot with wedges of the other half of lemon and sprinkle on more parsley.
Cup of Yum
Notes
- To make this soup more filling, you can also add a cup of uncooked orzo in step 2.
- To make this soup more filling, you can also add a cup of uncooked orzo in step 2.
- Cut the vegetables evenly: So they cook evenly within the soup.
- For thinner soup: Add more vegetable broth or water to your desired consistency. Adjust the seasonings accordingly.
- For creamy chickpea soup: Blend a portion of the chickpeas (and optionally carrots) and broth either in a blender or directly in the soup pot using an immersion blender.
- For more flavor: Bloom the herbs and spices with the sauteing veg until fragrant before adding the ‘wet’ ingredients.
Nutrition Information
Calories
304kcal
(15%)
Carbohydrates
49g
(16%)
Protein
13g
(26%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
4g
Sodium
1625mg
(68%)
Potassium
940mg
(27%)
Fiber
14g
(56%)
Sugar
9g
(18%)
Vitamin A
13441IU
(269%)
Vitamin C
35mg
(39%)
Calcium
184mg
(18%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4- 6 servings
Amount Per Serving
Calories 304
% Daily Value*
| Calories | 304kcal | 15% |
| Carbohydrates | 49g | 16% |
| Protein | 13g | 26% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 1625mg | 68% |
| Potassium | 940mg | 20% |
| Fiber | 14g | 56% |
| Sugar | 9g | 18% |
| Vitamin A | 13441IU | 269% |
| Vitamin C | 35mg | 39% |
| Calcium | 184mg | 18% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.