Tuscan Garbanzo Bean Soup

Warm up your kitchen with the comforting, rustic flavors of Tuscan Garbanzo Bean Soup—a hearty, nutrient-packed dish that’s as satisfying as it is easy to prepare. This vibrant soup features a medley of wholesome ingredients like tender garbanzo beans, earthy kale, and a classic Italian sofrito of onion, carrot, and celery. Infused with garlic, fresh rosemary, and a hint of red pepper flakes, every spoonful bursts with savory depth, balanced by a touch of brightness from a squeeze of fresh lemon juice. Slow-simmered in a flavorful vegetable broth with a rich optional parmesan rind, this one-pot wonder is perfect for weeknight dinners or cozy gatherings. Naturally vegetarian and easy to make vegan, it’s ideal for health-conscious eaters seeking a taste of the Italian countryside. Serve it piping hot with crusty bread and a drizzle of olive oil to complete the experience!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 2 medium, diced carrot
• 2 medium, diced celery stalk
• 4 cloves, minced garlic
• 2 15-ounce cans, drained and rinsed canned garbanzo beans (chickpeas)
• 1 14-ounce can canned crushed tomatoes
• 4 cups vegetable broth
• 3 cups, chopped kale
• 1 teaspoon, minced fresh rosemary
• 1 teaspoon dried thyme
• 0.5 teaspoon red pepper flakes
• 1 piece parmesan rind (optional)
• 1 teaspoon, or to taste salt
• 0.5 teaspoon, freshly ground black pepper
• 2 tablespoons, freshly squeezed lemon juice

Directions

Step 1

Heat olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add diced onion, carrot, and celery to the pot. Sauté for about 7-8 minutes, until the vegetables are softened.

Step 3

Stir in the minced garlic, fresh rosemary, dried thyme, and red pepper flakes. Cook for an additional 1-2 minutes, until fragrant.

Step 4

Add the garbanzo beans, crushed tomatoes, vegetable broth, and parmesan rind (if using) to the pot. Stir to combine.

Step 5

Bring the soup to a boil, then reduce the heat to low and let it simmer for 25 minutes, stirring occasionally.

Step 6

Add the chopped kale to the pot and cook for another 5-7 minutes, until the kale is tender.

Step 7

Remove the parmesan rind (if used) and season the soup with salt and black pepper to taste.

Step 8

Stir in the freshly squeezed lemon juice for a bright, fresh flavor.

Step 9

Serve hot, optionally garnished with grated parmesan cheese and a drizzle of olive oil. Enjoy!

Nutrition Facts

Serving size	2677.5 grams (2677.5g)

Amount per serving	% Daily Value*
Calories	1727

Total Fat 59.90g	77%
Saturated Fat 13.70g	69%
Polyunsaturated Fat 6.10g
Cholesterol 28mg	9%
Sodium 7169mg	312%
Total Carbohydrate 238.80g	87%
Dietary Fiber 61.00g	218%
Total Sugars 63.30g
Protein 71.70g	143%

Vitamin D 0IU	0%
Calcium 1043mg	80%
Iron 20mg	108%
Potassium 5355mg	114%

*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: 30.3%

Protein: 16.1%

Carbs: 53.6%