Vegan Italian Garbanzo Bean Soup

4.7
(3)

This tomato-based garbanzo bean soup is full of vegetables and the twist of fennel seed will keep your taste buds dancing the whole bowl through.

3
3
Prep Time:
30 mins
Cook Time:
1 hr 14 mins
Additional Time:
8 hrs 10 mins
Total Time:
9 hrs 54 mins
Servings:
4
Yield:
4 servings

Ingredients

  • ½ cup dried garbanzo beans

  • 1 tablespoon extra-virgin olive oil

  • 1 onion, finely chopped

  • 3 stalks celery, sliced

  • 2 carrots, sliced

  • 3 cloves garlic, minced

  • 1 teaspoon fennel seeds

  • 3 cups vegetable broth

  • 1 (14.5 ounce) can fire-roasted diced tomatoes

  • 18 grape tomatoes, halved lengthwise

  • 2 cups baby spinach leaves

  • 1 tablespoon chopped fresh parsley

  • 1 teaspoon chopped fresh oregano

  • ½ teaspoon chopped fresh thyme

  • salt and ground black pepper to taste

Directions

  1. Place garbanzo beans in a large container and cover with several inches of cool water; let soak 8 hours to overnight. Drain.

  2. Bring 2 cups of water to a boil in a large pot. Add garbanzo beans; reduce heat and simmer until almost tender, about 45 minutes. Drain and rinse with cold water until cool.

  3. Spread garbanzo beans on a baking sheet and remove skins.

  4. Heat olive oil in a large pot over medium heat; cook and stir onion until softened, about 3 minutes. Add celery, carrots, garlic, and fennel seeds; cook and stir for 4 minutes. Stir in garbanzo beans, vegetable broth, and tomatoes. Simmer soup until garbanzo beans are tender, about 15 minutes. Add grape tomatoes and spinach leaves; cook for 2 minutes.

  5. Season soup with parsley, oregano, thyme, salt, and pepper. Stir well and remove from heat. Cover and let stand for 10 minutes before serving.

Cook's Note:

Substitute dried herbs for the fresh herbs if desired.

Nutrition Facts (per serving)

211 Calories
6g Fat
33g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 211
% Daily Value *
Total Fat 6g 7%
Saturated Fat 1g 4%
Sodium 699mg 30%
Total Carbohydrate 33g 12%
Dietary Fiber 8g 29%
Total Sugars 9g
Protein 8g 16%
Vitamin C 21mg 23%
Calcium 77mg 6%
Iron 3mg 14%
Potassium 532mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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