Go Back
+ servings
bowl of chickpea soup with a spoon and piece of bread.
Print Recipe
5 from 3 votes

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
Cook Time22 minutes
Total Time30 minutes
Course: Soup
Cuisine: American, Italian
Diet: Vegan, Vegetarian
Servings: 4 servings
Calories: 324kcal
Author: MaryAnne

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: 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