Italian Garbanzo Bean Soup 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.
Prep Time8 minutes mins
Cook Time22 minutes mins
Total Time30 minutes mins
Course: Soup
Cuisine: American, Italian
Diet: Vegan, Vegetarian
Servings: 4 servings
Calories: 324kcal
- 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)
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).
- 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).
Calories: 324kcal | Carbohydrates: 45g | Protein: 13g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 2338mg | Potassium: 740mg | Fiber: 13g | Sugar: 7g | Vitamin A: 5929IU | Vitamin C: 17mg | Calcium: 155mg | Iron: 5mg