Creamy Garbanzo Bean Soup
Garbanzo bean soup made with rosemary, diced tomatoes, onions, garlic, and parmesan is a simple recipe with wonderful Tuscan flavors packed with fiber and protein. Gluten-free and vegan!
Servings: 6 servings
Calories: 286.5kcal
Equipment
- Immersion Blender Or Regular Blender
Ingredients
- 1 tbsp extra virgin olive oil
- 1 red onion finely chopped
- 8 garlic cloves minced
- 4 cups water or low sodium vegetable broth
- 1 tsp minced fresh rosemary or ¼ tsp dried
- 1 tsp salt
- ¼ tsp ground black pepper
- 45 oz chickpeas (garbanzo beans), rinsed and drained 3 cans
- 15 oz diced tomatoes, undrained 1 can
- 2 tbsp balsamic vinegar
- 6 tbsp grated fresh Parmesan cheese 1½ ounces
- 6 oz fresh baby spinach chopped, optional if you want extra greens
Instructions
- Heat the olive oil in a Dutch oven (or a large pot) over medium heat. Add onion and garlic, and cook for 10 minutes, stirring frequently.
- Stir in the water, rosemary, salt, pepper, tomatoes, and drained and rinsed chickpeas, and bring to a boil. Note: If using spinach, add it in here. Reduce heat, and simmer 20 minutes.
- Place 2 cups soup in a blender or food processor, and process until smooth. Pour the pureed soup into a bowl. Repeat procedure with 2 cups soup. (Note: the other alternative here is to use a hand blender - it works a lot more quickly and is a lot less messy!)
- If using a blender, return all pureed soup to pan.
- Stir in the vinegar, and bring to a boil.
- Remove from heat. Spoon 1 1/2 cups soup into each of 6 bowls; sprinkle each serving with 1 tablespoon cheese.
Notes
To Store: Allow soup to cool to room temperature and transfer to an airtight container. Leftovers keep in the refrigerator for up to 5 days.
To Freeze: Soup stores in a freezer-safe container for up to 2 months. Thaw in the refrigerator overnight, or reheat on the stovetop when ready to enjoy.
To Reheat: Reheat this dish on the stovetop until it is heated through. Add additional water or broth to thin soup if it has thickened.
Recipe Tips:
- Use a large Dutch oven or stock pot so there is plenty of room to boil and blend the soup in the pot.
- Sauté onions and garlic in olive oil before adding other ingredients.
- Drain and rinse garbanzo beans before adding them to the soup.
- If you blend the soup using a countertop blender, blend in batches because the soup will expand, and you don’t want hot soup overflowing! Try blending 2 cups of soup at a time and start blending at a slow speed. Use an oven mitt to hold the blender if needed, especially if your container is all glass.
- For some additional greens in the soup, add 1-2 cups of fresh baby spinach before blending.
Nutrition
Serving: 1.5cups | Calories: 286.5kcal | Carbohydrates: 47g | Protein: 13g | Fat: 5.9g | Saturated Fat: 1.5g | Cholesterol: 4mg | Sodium: 635mg | Potassium: 448mg | Fiber: 9.8g | Sugar: 2.8g