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!
Prep Time10 minutes mins
Cook Time35 minutes mins
Total Time45 minutes mins
Course: Soup
Cuisine: Italian
Diet: Low Calorie, Vegan, Vegetarian
Servings: 6 servings
Calories: 286.5kcal
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.
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.
Nutritional Info uses water and includes baby spinach. Adapted from MyRecipes
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