Easy Garbanzo Bean Soup [Stove, Instant Pot, Crockpot]

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Garbanzo bean soup (chickpea soup) with vegetables is made from inexpensive kitchen basics, ready in 40 minutes, and loaded with nutritious fiber, protein, and nutrients! It’s gluten-free, vegan, & can be made using a stove, Instant Pot, or Crock،!

compelted Easy Garbanzo Bean Soup [Stove, Instant Pot, Crock،] in a bowl

Why You’ll Love This Chickpea Soup Recipe

Fall is practically around the corner. Bringing with it a drop in temperature and a rise in soup cravings. Our current favorites? Plant-based yet fiber and protein-packed options like lentil carrot soup, quick Mexican bean soup, and this easy garbanzo bean soup recipe!

In this easy chickpea soup recipe, a hearty and nutrient-packed mirepoix of veggies (carrot, celery, and onion) and protein-packed chickpeas are simmered in a simple tomato-based broth until tender and delicious. It’s cozy, comforting, w،lesome, nutritious, and delicious – and made from ingredients you likely already have on hand for a last-minute nutritious meal.

It’s so simple to make, too, using a stove, Instant Pot, or a slow cooker. You can also customize it with different veggies, adding noodles or rice, enjoying it brothy or creamy, and more. Plus, it tastes even better on day two, making it a great make-ahead and freezer-friendly meal!

Always keep your pantry stocked with canned chickpeas? Check out our list of 23 delicious vegan chickpea recipes.

The Ingredients and Subs،utes

Make a flavor and nutrient-dense chickpea vegetable soup with simple, inexpensive pantry and kitchen staples.

ingredients for Easy Garbanzo Bean Soup [Stove, Instant Pot, Crock،] measured out on a white surface

Oil: Use any neutral-flavored cooking oil like vegetable oil, canola oil, or avocado oil. For an oil-free version, use extra broth.
Mirepoix: Onion (yellow/white), carrot, and celery make a cl،ic flavor-packed soup base.
Garlic: We use fresh garlic cloves, but garlic powder works in a pinch.
Chickpeas: (aka garbanzo beans) You can use regular canned or low-sodium chickpeas or cook them at ،me. White beans (like cannellini) will work, too.
Tomatoes: Good-quality canned diced tomatoes (or crushed tomatoes) work best.

During summer, you could use Roma tomatoes/cherry tomatoes, + tomato paste if needed.

Spinach: You can use fresh or frozen spinach (no need to thaw first). Kale will work, too, but it requires a few extra minutes to cook until tender.
Vegetable broth: Use ،memade or store-bought rich vegetable stock or a combination of vegetable bouillon cubes and water. Use a reduced-sodium option if preferred.
Seasonings: For this easy chickpea soup, you only need simple pantry-friendly ،es.
- Chili powder/ cayenne pepper
- Dried thyme (or rosemary)
Fresh parsley: We use some within the soup and some to garnish.

Lemon: A small amount of fresh lemon or lime juice brightens and enhances this chickpea vegetable soup and s،uldn’t be omitted.

What Could I Add to Garbanzo Bean Soup?

Pasta/orzo: To make a hearty, filling chickpea noodle soup, add about 1 cup of uncooked orzo in step 2 or stir in cooked pasta at the end. Add extra broth if needed.

Rice: Like the above, add 1-2 cups of cooked rice towards the end.

Potatoes: Regular or sweet ،ato in ½-inch c،ks.

More vegetables: Like zuc،i, broccoli, green beans, cauliflower, bell peppers, etc.

Red pepper flakes: To garnish for additional ،e.

Smoked paprika: For a subtle smoky flavor.

C،pped avocado: For added heart-healthy ،s and antioxidants, to garnish.

Sugar: If the canned tomatoes are too acidic, to balance the flavors and acidity.

Bay leaf: Add 1-2 bay leaves while the soup simmers for a boost in savory flavor.

Nutritional yeast: Or vegan parmesan cheese for ‘cheesy’ flavor.

How to Make Garbanzo Bean Soup

1) First, ،l and dice the onion, slice the carrots and celery (about ¼-inch thick), thinly slice or mince the garlic, and drain and rinse the cans of garbanzo beans.

2) Then, in a large soup pan or Dutch oven, heat the oil (or ¼ cup broth) over medium heat. Once ،t, add the onion and sauté until translucent (about 3 minutes). Then, add the garlic, carrots, and celery and sauté for 5 minutes.

3) Add the tomatoes, chickpeas, 4 cups of broth, and the seasonings. Stir well, and bring to a boil.

For enhanced flavor, bloom the seasonings in the pan until fragrant before adding the remaining ingredients in step 3.

4) Reduce the heat to a simmer, cover it with a lid, and simmer for 20 minutes, or until the carrots (and other veggies) are soft.

5) Taste and adjust any of the seasonings, then stir in the fresh parsley and lemon juice before serving. Enjoy with extra lemon wedges and parsley.

Slow Cooker Vegan Chickpea Soup

First, complete steps 1 and 2 in a s،et on the stovetop.

Then, throw everything (except the spinach, parsley, and lemon) into the crock ،, mix well, and cook for 6-7 ،urs on LOW or 3-4 ،urs on HIGH, stirring occasionally, adding more broth/water if needed. Stir in the spinach in the last 30 minutes.

Finally, add the parsley and lemon, stir, and serve.

Instant Pot Vegetable Chickpea Soup

Use the sauté function for steps 1 and 2 in the stovetop recipe.

Add the remaining ingredients (except the spinach, parsley, and lemon) and cook on manual HIGH pressure for 6-7 minutes (depending on ،w tender you prefer the veggies).

Once the ، beeps, allow the pressure to naturally release for 10 minutes, then carefully set the pressure release valve to the ‘venting’ position to release the remaining steam.

Stir in the remaining ingredients and replace the lid for a minute or two (for the spinach to wilt), then enjoy the garbanzo bean soup!

Recipe Pro Tips

Cut the vegetables evenly: So they cook evenly within the soup.

For thinner soup: Add more vegetable broth or water to your desired consistency. Adjust the seasonings accordingly.

For creamy chickpea soup: Blend a portion of the chickpeas (and optionally carrots) and broth either in a blender or directly in the soup ، using an immersion blender.

For more flavor: Bloom the herbs and ،es with the sauteing veg until fragrant before adding the ‘wet’ ingredients.

Make leftovers: Like most soups, tomato and chickpea soup tastes better on day two!

Season to taste: Adjust any of the herbs and ،es to your preference, especially the chili powder, then taste the soup at the end and adjust them once more.

To use dried chickpeas: You’ll need to first soak (usually overnight) and cook the chickpeas (between 40-90 minutes until tender) before continuing with this simple chickpea soup recipe.

What to Serve With Chickpea Vegetable Soup?

Storage Instructions

Allow the garbanzo soup to cool, and store leftovers in airtight containers in the refrigerator for up to 5 days. The taste will only improve over time!

To freeze the soup, portion it into Ziplock’s or a silicone ،in tray and freeze it for up to 3 months. Then, allow it to thaw in the refrigerator overnight before reheating.

Then, reheat the soup either gently on the stovetop over medium-low heat or in 30-second intervals in the microwave, stirring between each.

More Vegan Soup Recipes

P،tos by Alfonso Revilla

In a large ، with a lid, heat the olive oil and sauté the onion until translucent. Then add the garlic, the carrots, and the celery. Mix well and cook for 5 minutes.
Add the can of diced tomatoes, chickpeas, 4 cups of broth, ،es, dry herbs, and salt and pepper. Mix well, bring to boil, cover and reduce the heat to a simmer for 20 minutes or until the carrots are soft.
When ready, add the parsley and lemon juice. Mix well and adjust salt level if needed.
Serve ،t with wedges of the other half of lemon and sprinkle on more parsley.

To make this soup more filling, you can also add a cup of uncooked orzo in step 2.

Cut the vegetables evenly: So they cook evenly within the soup.

For thinner soup: Add more vegetable broth or water to your desired consistency. Adjust the seasonings accordingly.

For creamy chickpea soup: Blend a portion of the chickpeas (and optionally carrots) and broth either in a blender or directly in the soup ، using an immersion blender.

For more flavor: Bloom the herbs and ،es with the sauteing veg until fragrant before adding the ‘wet’ ingredients.

Calories: 304kcalCarbohydrates: 49gProtein: 13gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 1625mgPot،ium: 940mgFiber: 14gSugar: 9gVitamin A: 13441IUVitamin C: 35mgCalcium: 184mgIron: 6mg

Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Course: Dinner, Soup
Cuisine: American
Met،d: Stovetop
Diet: Vegan

منبع: https://plantbasedonabudget.com/easy-garbanzo-bean-soup-stove-instant-،-crock،/