Garbanzo Bean Soup

Warm, hearty, and packed with wholesome ingredients, this Garbanzo Bean Soup is a comforting one-pot wonder that's perfect for any season. Featuring tender chickpeas, vibrant vegetables like carrots, celery, and spinach, and a fragrant blend of cumin, paprika, and oregano, this soup delivers a delicious depth of flavor with every spoonful. A splash of lemon juice adds a zesty brightness, while fresh parsley provides the perfect finishing touch. Ready in just 45 minutes, this easy recipe is both nutritious and satisfying, making it an ideal choice for weeknight dinners or meal prep. Pair it with crusty bread for a complete, cozy meal that’s as fulfilling as it is flavorful. Whether you call them garbanzo beans or chickpeas, this recipe will quickly become a family favorite.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced onion
• 2 medium, diced carrots
• 2 stalks, diced celery
• 3 cloves, minced garlic
• 30 ounces (two 15-ounce cans), drained and rinsed canned garbanzo beans (chickpeas)
• 4 cups vegetable broth
• 14 ounces canned diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon (adjust to taste) black pepper
• 3 cups baby spinach
• 2 tablespoons lemon juice
• 2 tablespoons, chopped (optional for garnish) fresh parsley
• 1 loaf (optional, for serving) crusty bread

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 4

Add the drained garbanzo beans, vegetable broth, and diced tomatoes to the pot. Stir to combine.

Step 5

Season the soup with cumin, paprika, oregano, salt, and black pepper.

Step 6

Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for 20 minutes to allow the flavors to meld.

Step 7

Stir in the baby spinach and let it wilt for 2-3 minutes.

Step 8

Remove the pot from heat and stir in the lemon juice for a bright, zesty finish.

Step 9

Taste the soup and adjust seasoning as needed.

Step 10

Ladle the soup into bowls and garnish with fresh parsley if desired.

Step 11

Serve hot with crusty bread on the side for dipping.

Nutrition Facts

Serving size	27815.9 grams (27815.9g)

Amount per serving	% Daily Value*
Calories	24594

Total Fat 439.40g	563%
Saturated Fat 66.50g	333%
Polyunsaturated Fat 9.10g
Cholesterol 8mg	3%
Sodium 50353mg	2189%
Total Carbohydrate 4075.30g	1482%
Dietary Fiber 993.90g	3550%
Total Sugars 686.70g
Protein 1133.70g	2267%

Vitamin D 0IU	0%
Calcium 7039mg	541%
Iron 282mg	1566%
Potassium 42121mg	896%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.0%

Protein: 18.3%

Carbs: 65.8%