Garbanzo bean soup: Italian Vegan Garbanzo soup recipe
This Italian Vegan Garbanzo Bean Soup is a hearty, flavorful dish that’s naturally vegan and packed with nutritious vegetables. With tender garbanzo beans, fresh spinach, and a rich tomato broth, it's a wholesome meal perfect for any day. Simple to make and bursting with Italian herbs, this comforting soup is sure to satisfy while keeping things light and healthy!
Ingredients
Garbanzo Soup Ingredients:
- 1 tablespoon olive oil or coconut oil - (15 ml)
- 1 onion - finely chopped (about 150 g)
- 3 cloves of garlic - minced (about 9 g)
- 2 carrots - cut into medium-sized chunks (120 g)
- 3 stalks celery - cut into medium-sized chunks (120 g)
- 1 fennel bulb - thinly sliced (about 230 g)
- 1 can garbanzo beans (chickpeas) - (15.5 oz / 440 g), drained and rinsed
- 1 can diced tomatoes or fire-roasted tomatoes - (14.5 oz / 411 g)
- 3 cups vegetable broth - (720 ml)
- 3 cups fresh spinach or frozen spinach - 90 g fresh or 270 g frozen
- 1/3 cup oil-packed sun-dried tomatoes - chopped (60 g)
- 1 teaspoon dried oregano - (1 g)
- 1/2 teaspoon dried thyme - (0.5 g)
- 1 tablespoon fresh parsley - chopped (4 g)
- 1/2 teaspoon salt - (3 g), more to taste if needed
- 1/3 teaspoon ground black pepper - (0.7) g, to taste
Instructions
How to make easy Italian garbanzo bean soup recipe Instructions:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3 minutes until it starts to soften.
- Next, stir in the minced garlic, chopped carrots, celery, and fennel. Cook for an additional 4 minutes, stirring occasionally.
- Add the can of diced tomatoes, drained chickpeas, and vegetable broth to the pot. Bring the mixture to a simmer and let it cook for around 15 minutes, allowing the flavors to meld.
- Stir in the chopped sun-dried tomatoes and fresh spinach, and let them cook for another 2-3 minutes until the spinach wilts.
- Season the soup with oregano, thyme, fresh parsley, salt, and pepper. Adjust the seasoning as needed, then serve warm.
Slow Cooker Instructions:
- Prep Ingredients: Begin by chopping your onion, garlic, carrots, celery, and fennel.
- Combine in the Slow Cooker: Add the olive oil, onions, garlic, carrots, celery, fennel, diced tomatoes, chickpeas, vegetable broth, sun-dried tomatoes, oregano, thyme, salt, and pepper to the slow cooker.
- Cook on Low or High: Set the slow cooker to Low for 6-8 hours or High for 3-4 hours. The vegetables should be tender, and the flavors well combined.
- Add Spinach & Herbs: About 30 minutes before the end of the cooking time, stir in the fresh spinach and cook until wilted. Just before serving, stir in the fresh parsley.
- Taste & Adjust: Check the seasoning, adjust the salt and pepper to taste, and serve hot.
Instant Pot Instructions:
- Sauté the Vegetables: Set the Instant Pot to Sauté mode. Heat the olive oil and add the chopped onions. Sauté for about 3 minutes until softened. Then, add the garlic, carrots, celery, and fennel, and cook for another 4 minutes, stirring occasionally.
- Add Remaining Ingredients: Cancel the sauté function. Add the diced tomatoes, chickpeas, vegetable broth, sun-dried tomatoes, oregano, thyme, salt, and pepper. Stir everything together.
- Pressure Cook: Close the lid, set the valve to Sealing, and select the Manual (Pressure Cook) mode for 10 minutes on high pressure.
- Quick Release: Once the cooking time is up, do a quick release of the pressure. Open the lid carefully.
- Add Spinach & Parsley: Stir in the fresh spinach and parsley, and let the residual heat wilt the spinach. Taste and adjust the seasoning if necessary, then serve.
- Both methods ensure a delicious, easy-to-make garbanzo bean soup with minimal effort!
Notes
Storage: Store leftover soup in an airtight container for up to 4-5 days.
Freezing: Garbanzo bean soup freezes well. Let it cool completely, then freeze in portioned containers for up to 3 months. Thaw overnight in the fridge and reheat before serving.