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Garbanzo Bean Soup

This garbanzo bean soup is inspired by the classic Italian chickpea soup. It's a hearty soup perfect for a meat-free dinner. Serve with a side salad and some crusty bread.

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr
Servings: 4
Calories: 164 kcal
Course: Soup
Cuisine: Italian

Ingredients

  • 1 tablespoon olive oil
  • ½ large onion (or 1 medium) chopped
  • 2 medium carrots, chopped
  • 2 stalks celery, chopped
  • 3 cloves garlic, minced
  • 1 pint cherry tomatoes, halved
  • 2 cans chickpeas, drained
  • 1 bay leaf
  • 2 teaspoons fresh rosemary, chopped
  • 1 teaspoon salt plus more as desired
  • ¼ teaspoon ground pepper plus more as desired
  • ⅛ teaspoon dried red pepper flakes
  • 2 cups vegetable broth
  • 2 cups water plus more as necessary
  • ½ cup dry vermouth or white wine
  • ½ cup small pasta
  • handful of kale, chopped
  • 1 ounce (about 2 tablespoons) Parmesan, grated

Instructions

    Cup of Yum
  1. Heat the olive oil in a large soup pot over medium-low heat.
  2. When the olive oil is hot, add the onion and cook for 5 to 7 minutes, just until the onion is starting to color.
  3. Add the carrots, celery, and garlic and cook, stirring, for about one minute.
  4. Add the cherry tomatoes, chickpeas, and the herbs and spices and stir to mix.
  5. Add the liquids (broth, water, and vermouth or wine), increase the heat to high, and bring the soup to a boil. Once it is at a boil, cover the pot, and reduce the heat to a simmer for 10 minutes, stirring occasionally.
  6. Turn off the heat, ladle out 2 cups of the soup into the blender, and puree.
  7. Return the soup back into the pot, add the pasta and the kale, and cook until the pasta is cooked through. You may need to add more water as the pasta cooks, depending on your desired soup consistency.
  8. Taste the soup and adjust the salt and pepper as desired.
  9. Ladle into bowls, top with the grated Parmesan, and serve immediately.

Notes

  • This garbanzo bean soup is a great introduction to soup-making because it's easy, and the recipe is extremely versatile.
  • If you don't have cherry tomatoes, feel free to sub ripe full-sized or roma tomatoes or a small can of chopped tomatoes.
  • Taste the garbanzo soup and adjust the seasonings as you cook. If your fresh tomatoes don't have much flavor, add a tablespoon of tomato paste.
  • Feel free to sub in canned white beans in place of garbanzo beans. Or soak and partially cook dried garbanzo beans in place of canned.

Nutrition Information

Calories 164kcal (8%) Carbohydrates 19g (6%) Protein 5g (10%) Fat 6g (9%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Cholesterol 5mg (2%) Sodium 1223mg (51%) Potassium 464mg (13%) Fiber 3g (12%) Sugar 7g (14%) Vitamin A 6091IU (122%) Vitamin C 31mg (34%) Calcium 129mg (13%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 164

% Daily Value*

Calories 164kcal 8%
Carbohydrates 19g 6%
Protein 5g 10%
Fat 6g 9%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Cholesterol 5mg 2%
Sodium 1223mg 51%
Potassium 464mg 10%
Fiber 3g 12%
Sugar 7g 14%
Vitamin A 6091IU 122%
Vitamin C 31mg 34%
Calcium 129mg 13%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.