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This Garbanzo Soup Recipe is a soup you can make with the ingredients in your pantry! It is packed with protein and a mixture of warm spices, vegetables, chickpeas, fire roasted tomatoes and fresh herbs. If you are looking for a vegan soup that is filling and easy to make this is for you.
Lately I have been making soup recipes on repeat using ingredients in my pantry along with fresh ingredients from my fridge. Since we are in spring I like to make light, vegetable based soups like today’s Garbanzo Soup Recipe. Beans or legumes are such a versatile ingredient that can add protein to any meal. I always have beans like chickpeas, white beans or black beans in my pantry which makes it so easy to make soup recipes or to add them to salads.
If you don’t have chickpeas on hand you can easily substitute white beans, black beans, kidney beans or red beans. Today’s soup is one I can throw together with ingredients I have in my kitchen. It truly is a simple recipe. I always have chickpeas in my pantry and often fire roasted tomatoes. If you only have diced tomatoes you can use those instead. In spring soup season I often rotate between soups like this White Bean Soup, Lemon Chicken Orzo Soup, Vegetable Bean Soup or this Moroccan Red Lentil Soup.
Why We Love this Garbanzo Soup
This soup is light but still filling! Here is why we love it:
• Simple to Make: My favorite part of this soup is that it can be on the table in under 30 minutes. It is perfect for busy weeknights. The bulk of the recipe is just gathering ingredients and chopping the vegetables. The rest of the preparation is sautéing the vegetables and simmering the soup to bring out the flavor.
• Clean Out the Pantry: If you want a light soup to eat but don’t want to go to the store to buy ingredients this soup is for you. If you don’t have chickpeas sub in white beans or you could do one can of chickpeas or white beans.
• Filling: This is a vegan soup that is dairy-free and filling. It is an easy soup option. The chickpeas are a great source of protein to help you feel satisfied.
Recipe Ingredients
For exact ingredient amounts and instructions, see the full recipe card below.
- Vegetables: This soup uses carrots, celery and onion. You can swap out the veggies and use anything you have in your fridge.
- Beans: Chickpeas or garbanzo beans are the star of this soup. White beans would also be a great option.
- Diced Tomatoes: I like using fire roasted tomatoes to add smoky flavor. Regular diced tomatoes also work great.
- Spices: The combination in this soup is so warming. It mixes oregano, thyme, turmeric, paprika and crushed red pepper.
Recipe Modifications
- Vegetables: When I make this simple soup I like to use whatever vegetables I have in the fridge. Other vegetables to add are mushrooms, zucchini, green pepper or green beans.
- Grain: You can add a grain to this soup like brown rice, quinoa, bulgur, farro or spelt.
- Spices: There is a wide variety of spice combinations you can use in this soup like cumin, chili powder, Italian seasoning or za’atar.
- Herbs: I always love adding fresh herbs to my soups. If you grow them it is a great way to add fresh flavor. I especially like fresh dill, fresh cilantro, fresh parsley and basil. You can also add mint or oregano.
- Greens: Greens are a nice addition to this soup. If you don’t want to add spinach try kale or swiss chard.
How to Make This Garbanzo Soup
Step 1. Saute the Vegetables: In a large pot or large dutch oven on the stove top heat the olive oil over medium heat.
Add the onion and sauté for 2 minutes. Add the minced garlic cloves, carrots and celery and sauté for another 3-4 minutes.
Step 2. Add the Other Ingredients: Add the chickpeas, fire roasted tomatoes, oregano, thyme, turmeric, sweet paprika, crushed red pepper or aleppo pepper {optional}, salt and pepper. Turn the heat to low and saute for another 5 minutes.
Step 3. Add the Broth and Simmer: Add the vegetable broth or chicken broth and turn heat to medium-high. Simmer for 10 minutes. Add the spinach and continue to simmer on low until the spinach is wilted.
Stir in the lemon juice {optional}.
Step 4. Garnish with Fresh Herbs: Remove from the heat, taste and add additional salt.
Serve the soup in individual bowls. Add fresh parsley and fresh dill, red pepper flakes and lemon wedges on the side. I like to add a wedges of nice crusty bread.
Storage Tips
Store the leftovers in an airtight container in the fridge for up to 5 days. To freeze the soup bring the soup to room temperature, put in a freezer safe container, then freeze for up to 3 months.
Recipe FAQ
You can easily make this in a crockpot. You can add everything to the crock pot and cook on low for 4-6 hours. If you have the ability to saute the vegetables with the spices first I suggest doing this bring out the flavors but it isn’t necessary.
If you prefer to use dried chickpeas you will need to soak them first. You can see how to cook dried chickpeas in this article to use in soups.
If you prefer your soup fully pureed or partially pureed you can use a food processor or handheld blender to puree the soup. This helps thicken the soup. Another option is to add tomato paste.
More Bean Soups
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Garbanzo Soup
Ingredients
- 2 tablespoons extra virgin olive oil
- 4 large garlic cloves, minced
- 1 cup red onion, diced
- 2 large carrots, peeled, diced
- 1 celery , diced
- 2 cans chickpeas, drained
- 1 can fire roasted tomatoes, or diced tomatoes
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon turmeric
- 1 teaspoon sweet paprika
- 1/2 teaspoon crushed red pepper , or Aleppo pepper {optional}
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 4 cups vegetable broth
- 2 cups spinach
- 1/2 lemon, juiced {optional}
- Fresh dill and parsley for garnish
Instructions
- In a large pot heat the olive oil over medium heat.
- Add the onion and sauté for 2 minutes. Add the garlic, carrots and celery and sauté for another 3-4 minutes.
- Add the chickpeas, fire roasted tomatoes, oregano, thyme, turmeric, sweet paprika, crushed red pepper or aleppo pepper {optional}, salt and pepper.
- Turn the heat to low and saute for another 5 minutes. Add the vegetable broth and turn heat to medium. Simmer for 10 minutes.
- Add the spinach and continue to simmer on low until the spinach is wilted. Stir in the lemon juice {optional}. Remove from the heat and serve the soup in individual bowls. Add fresh herbs and lemon wedges on the side.
Notes
- These soup freezes well.
- Let the soup cool completely and store in an airtight container in the freezer for up to 3 months.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This was such a great mix of ingredients
This soup was very yummy. I didn’t have any spinach on hand but had some purple cabbage. I cooked it in some butter to soften and it was a good substitute. The combination of spices was spot on, the crushed red pepper flakes added just the right amount of heat.
I am really glad you enjoyed it! I like the addition of purple cabbage- that’s a really good idea that I will have to try.
This Garbanzo Soup was delicious, healthy and flavorful. Thank you for sharing this. I had to tweak it a little for what I had in the pantry. Instead of 28 oz of tomatoes, I only used 1 14 1/2 oz can of diced tomatoes, a handful of fresh diced grape tomatoes and 1/4 diced red pepper. I also substituted kale for the spinach. We will certainly make it again.
So glad you liked it! I like the modifications too. Thanks for sharing.