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    Gastronotherapy » Recipes » Appetizers

    Italian Garbanzo Bean Soup

    Modified: Sep 9, 2024 · Published: Dec 8, 2022 · by MaryAnne · 8 Comments

    Jump to Recipe Jump to Video Print Recipe

    This Italian garbanzo bean soup is healthy, protein-rich, high in fiber, and ready in 30 minutes. It's a budget-friendly recipe using pantry ingredients that's full of savory flavor. This chickpea soup recipe is excellent for meal-prep and is freezer-friendly, making it perfect for busy weeknights.

    bowl of chickpea soup with a spoon and piece of bread.

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    This garbanzo bean soup, inspired by the traditional Italian chickpea soup called pasta e ceci, is a quick & easy one pot vegetarian soup that's loaded with Mediterranean flavors.

    It's a customizable soup with garbanzo beans so you can use canned or dried beans, blend it for a thicker consistency, or even make it using a slow cooker.

    For more dairy free soup recipes, try my vegetarian white bean chili, vegan black eyed pea soup, and vegetarian potato soup.

    Jump to:
    • ⭐️ Why This Soup is the Best
    • 🍅 Ingredient Notes
    • 📝 Variations & Substitutions
    • 🔪 How to Make Garbanzo Bean Soup
    • 👩🏼‍🍳 Expert Tips and Tricks
    • 💬 Frequently Asked Questions
    • 🥣 More Soup Recipes
    • Italian Garbanzo Bean Soup Recipe

    ⭐️ Why This Soup is the Best

    • Quick & easy savory chickpea soup that's ready in 30 minutes
    • Budget-friendly recipe using pantry-friendly ingredients
    • Healthy chickpea soup that's high in fiber, protein, naturally dairy-free/vegan, full of nutrients, and low in calories
    • Customizable soup recipe so you can use canned or dried beans, blend it for a thicker consistency, and even make it spicy!
    • Make it on the stovetop or in a crockpot/slow cooker, like my vegetable lentil soup
    • An excellent meal-prep soup that can be made ahead of time, and it's freezer-friendly

    🍅 Ingredient Notes

    soup ingredients arranged on a table.
    • Yellow onion - You can substitute one red onion or 2-3 medium shallots as well.
    • Garlic - I highly recommend fresh garlic for optimal flavor, but jarred garlic will also work.
    • Italian seasoning mixture of dried oregano, dried thyme, dried rosemary, ground fennel, and bay leaves - This seasoning mixture provides lots of savory Italian flavor, but you can also make your own italian seasoning substitute!
    • Garbanzo beans (chickpeas) - Belonging to the legume family (just like lentils), chickpeas are high in protein and fiber, making them a very healthy food. We use canned garbanzo beans for convenience, but you could also use dried beans - just be sure to cook them beforehand. For more garbanzo bean recipes, try my smoky hummus or gluten free tabbouleh salad.
    • Diced tomatoes - This recipe calls for 1 (15 ounce can) of diced tomatoes, but you could also substitute 1 large tomato.
    • Vegetable broth - If you use low-sodium broth, you may need to add extra salt before serving your soup.
    • Fresh spinach or kale - You can use your favorite leafy greens in this soup - like mustard greens, collard greens, or Swiss chard - and it will be delicious.
    • Fresh lemon juice - Gives our soup a burst of brightness; I recommend using fresh lemon juice for optimal flavor, but you can also use bottled lemon juice.

    📝 Variations & Substitutions

    • Make in a crockpot/slow cooker: Place all ingredients into your slow cooker and cook on low for 8-10 hours, or on high for 4-6 hours.
    • Make it spicy: Add a pinch of red pepper flakes or cayenne pepper to give it a kick.
    • For thick soup: Before adding spinach, place half of the soup into a food processor to blend into a thick and creamy consistency. Return soup mixture to the pot and combine with the rest of the soup.
    • Add cheese: Before serving, sprinkle your soup with 1 or 2 tablespoons of a salty cheese, like Parmesan or mozzarella.
    bowl of garbanzo bean soup with a spoon on a placemat.

    🔪 How to Make Garbanzo Bean Soup

    In a large pot or Dutch oven, heat the olive oil on medium-high until it shimmers. Lower the heat to medium and add the onion; cook for 3 minutes.

    Chopped onion cooking in a large pot.

    Add the garlic, carrots, celery, oregano, thyme, rosemary, fennel, bay leaves, salt, and pepper, and cook for an additional 5 minutes.

    carrots, celery, garlic, and seasoning added to soup pot.

    Pour in the chickpeas, diced tomatoes, and vegetable broth and stir. Bring the soup mixture to a boil, then lower the heat and simmer for 15 minutes. Add the spinach or kale and cook it for another minute, until it's wilted.

    spinach added to soup mixture in a pot.

    Add fresh lemon juice, stir, and season to taste with additional salt and pepper if necessary. Remove bay leaves, divide soup into 4 bowls, and garnish with fresh parsley (if using).

    two bowls of soup with napkins and bread.

    👩🏼‍🍳 Expert Tips and Tricks

    • Storage: Place cooled soup in an airtight container and store in the fridge for up to 5 days.
    • How to freeze: After completely cooling, transfer soup to a freezer-safe container and store in the freezer for up to 3 months. To thaw, place in the fridge overnight.
    • How to reheat: Using the stovetop, place soup pot over medium-low heat for 15 minutes, until heated through, stirring frequently.
    • How to serve: Pair your garbanzo soup accompanied by bread, like crusty ciabatta rolls, maple biscuits, or sourdough discard focaccia. Or accompany it with a side salad, like shaved fennel salad or apple cucumber salad.
    • To drain and rinse beans or not: Although you might be in the habit of draining and rinsing your canned beans, a recent article from America's Test Kitchen explains why NOT draining your beans actually makes more sense when making soups and stews (mainly for flavor and consistency).

    💬 Frequently Asked Questions

    What is the difference between chickpeas and garbanzo beans?

    Nothing, it's simply a different name for the exact same food!

    Is chickpea soup good for you?

    Yes, chickpea soup is incredibly healthy, high in fiber, protein, naturally dairy-free/vegan, full of nutrients, and low in calories.

    What do you do with garbanzo beans?

    The possibilities are endless with garbanzo beans! You can always make the go-to snack of smoky hummus, but they are also delicious in tuscan bean salad and chickpea spinach curry.

    Are garbanzo beans a superfood?

    Yes, garbanzo beans are considered a superfood, as they are a great source of plant-based protein and fiber, as well as numerous nutrients, including zinc, B vitamins, and iron.

    🥣 More Soup Recipes

    • Two bowls of easy vegetarian chili surrounded by cilantro, avocado, and limes.
      Thick and Hearty Vegetarian Chili
    • Easy vegetable lentil soup garnished with Parmesan cheese.
      Hearty Vegetable Lentil Soup
    • bowl of vegetarian black bean soup garnished with cilantro and avocado.
      Southwest Black Bean Soup
    • bowl of white veggie chili garnished with fresh cilantro, avocado, and sliced jalapenos.
      Vegetarian White Bean Chili

    Tried this recipe? Please leave a star ⭐️⭐️⭐️⭐️⭐️ rating below and/or a review in the comments section further down the page. You can also stay in touch with us through social media by following us on Instagram, Pinterest, TikTok, and Facebook.

    Subscribe to my email newsletter to get a FREE e-book of 15 Healthy Weeknight Recipes, and get new recipes delivered to your inbox every week!

    bowl of chickpea soup with a spoon and piece of bread.

    Italian Garbanzo Bean Soup Recipe

    Author: MaryAnne
    This Italian garbanzo bean soup is healthy, protein-rich, high in fiber, and ready in 30 minutes. It's a budget-friendly recipe using pantry ingredients that's full of savory flavor. This chickpea soup recipe is excellent for meal-prep and is freezer-friendly, making it perfect for busy weeknights.
    5 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 8 minutes mins
    Cook Time 22 minutes mins
    Total Time 30 minutes mins
    Course Soup
    Cuisine American, Italian
    Servings 4 servings
    Calories 324 kcal

    Equipment

    • large pot or Dutch oven

    Ingredients
      

    • 2 Tablespoons olive oil
    • 1 yellow onion, finely chopped
    • 3 cloves garlic, minced
    • 2 carrots, finely chopped
    • 2 stalks of celery, finely chopped
    • 1 teaspoon dried oregano
    • ½ teaspoon dried thyme
    • ½ teaspoon dried rosemary
    • ½ teaspoon ground fennel or fennel seeds
    • 2 bay leaves **remove before serving
    • 1 teaspoon salt
    • ¼ teaspoon ground black pepper
    • 2 (15 ounce cans) garbanzo beans (chickpeas)
    • 1 (15 ounce can) diced tomatoes
    • 4 cups vegetable broth (1 quart)
    • 3 handfuls of fresh spinach or kale, chopped
    • 1 Tablespoon fresh lemon juice
    • fresh parsley, chopped (optional garnish)

    Instructions
     

    • In a large pot or Dutch oven, heat the olive oil on medium-high until it shimmers. Lower the heat to medium and add the onion; cook for 3 minutes.
    • Add the garlic, carrots, celery, oregano, thyme, rosemary, fennel, bay leaves, salt, and pepper, and cook for an additional 5 minutes.
    • Pour in the chickpeas, diced tomatoes, and vegetable broth and stir. Bring the soup mixture to a boil, then lower the heat and simmer for 15 minutes. Add the spinach or kale and cook it for another minute, until it's wilted.
    • Add fresh lemon juice, stir, and season to taste with additional salt and pepper if necessary. Remove bay leaves, divide soup into 4 bowls, and garnish with fresh parsley (if using).

    Video

    Notes

    • Storage: Place cooled soup in an airtight container and store in the fridge for up to 5 days.
    • How to freeze: After completely cooling, transfer soup to a freezer-safe container and store in the freezer for up to 3 months. To thaw, place in the fridge overnight.
    • How to reheat: Using the stovetop, place soup pot over medium-low heat for 15 minutes, until heated through, stirring frequently.
    • To drain and rinse beans or not: Although you might be in the habit of draining and rinsing your canned beans, a recent article from America's Test Kitchen explains why NOT draining your beans actually makes more sense when making soups and stews (mainly for flavor and consistency).

    Nutrition

    Calories: 324kcalCarbohydrates: 45gProtein: 13gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 2338mgPotassium: 740mgFiber: 13gSugar: 7gVitamin A: 5929IUVitamin C: 17mgCalcium: 155mgIron: 5mg
    Tried this recipe?Let us know how it was!

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      Spicy Hummus Recipe (10 minutes)

    Reader Interactions

    Comments

    1. Barb Haner

      December 13, 2022 at 7:25 am

      5 stars
      This soup sounds great. I love the flavor of fennel so this sounds interesting. Will be giving this a try!

      Reply
      • MaryAnne

        December 13, 2022 at 8:45 am

        I hope you love it as much as I do!

        Reply
    2. Stacey

      November 10, 2024 at 1:00 pm

      Could you use any greens (specifically collards) in lieu of the spinach or kale?

      Reply
      • MaryAnne

        November 13, 2024 at 7:11 am

        Hi Stacey - yes, use your favorite greens! Enjoy!

        Reply
    3. Destiny

      December 21, 2024 at 10:45 am

      5 stars
      This was a very delicious soup! Did not disappoint, had great flavor. Next time, I think I will add some cabbage

      Reply
      • MaryAnne

        December 23, 2024 at 9:18 am

        So glad you loved it, Destiny! Thanks so much for leaving a review! 🙂

        Reply
    4. Carol

      January 18, 2025 at 3:07 pm

      5 stars
      Absolutely wonderful

      Reply
      • MaryAnne

        January 19, 2025 at 9:23 am

        Thanks so much, Carol! It's one of my favorite soups!

        Reply
    5 from 5 votes (2 ratings without comment)

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    Hi! I’m MaryAnne, the writer, recipe developer, and photographer behind Gastronotherapy, where I bring vibrant, delicious, and thoughtfully crafted mainly vegetarian and vegan (flexitarian) recipes to life. While my focus leans toward wholesome, nourishing dishes, my love for dessert ensures that indulgence always has a place at the table!

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