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Italian Garbanzo Bean Soup

This delicious tomato-based garbanzo bean soup is full of vegetables along with fennel seed for enhanced flavour. Vegan friendly and gluten-free, this tasty soup makes for a healthy lunch option.

Prep Time12 hrsCook Time1 hr 19 minsTotal Time13 hrs 19 minsDifficultyIntermediateYields1 Serving
 ½ cup Dried Garbanzo Beans (Chickpeas)
 1 tbsp Extra Virgin Olive Oil
 1 Onion (finely chopped)
 3 Garlic Cloves (minced)
 2 Carrots (medium sliced)
 3 Celery Stalks
 1 tsp Fennel Seed
 14.50 oz Diced Tomatoes
 3 cups Vegetable Broth
 20 Grape Tomatoes (sliced in half, length wise)
 2 handfuls of Baby Spinach
 1 Fresh Oregano (Dried)
 ½ tsp Fresh Thyme
 1 tbsp Fresh Parsley (chopped, or dried)
 Sea Salt
1

Prepare for this soup by soaking the Garbanzo Beans in cool water overnight (around 12 hours).

2

Rinse beans & discard water. Place 2 cups of water in a large pot, bring to a boil and add the chickpeas, reduce heat to a slow boil for 45 min, making sure they are always covered with water.

3

Rinse beans under cold water until cool.

4

Spread on a baking sheet and remove skins.

5

Heat olive oil in large pot and sauté onion for approximately 3 minutes. Add garlic, carrots, celery and fennel seed. Cook for approximately 4 minutes.

6

Stir in diced tomatoes, chickpeas, and vegetable broth and, gently boil for approximately 15 minutes. Add grape tomatoes and spinach. Continue cooking for approximately 2 minutes.

7

Season with oregano, thyme, parsley, salt and pepper, stir well, remove from heat, place lid on pot, and let sit for 10 minutes before serving.

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Ingredients

 ½ cup Dried Garbanzo Beans (Chickpeas)
 1 tbsp Extra Virgin Olive Oil
 1 Onion (finely chopped)
 3 Garlic Cloves (minced)
 2 Carrots (medium sliced)
 3 Celery Stalks
 1 tsp Fennel Seed
 14.50 oz Diced Tomatoes
 3 cups Vegetable Broth
 20 Grape Tomatoes (sliced in half, length wise)
 2 handfuls of Baby Spinach
 1 Fresh Oregano (Dried)
 ½ tsp Fresh Thyme
 1 tbsp Fresh Parsley (chopped, or dried)
 Sea Salt

Directions

1

Prepare for this soup by soaking the Garbanzo Beans in cool water overnight (around 12 hours).

2

Rinse beans & discard water. Place 2 cups of water in a large pot, bring to a boil and add the chickpeas, reduce heat to a slow boil for 45 min, making sure they are always covered with water.

3

Rinse beans under cold water until cool.

4

Spread on a baking sheet and remove skins.

5

Heat olive oil in large pot and sauté onion for approximately 3 minutes. Add garlic, carrots, celery and fennel seed. Cook for approximately 4 minutes.

6

Stir in diced tomatoes, chickpeas, and vegetable broth and, gently boil for approximately 15 minutes. Add grape tomatoes and spinach. Continue cooking for approximately 2 minutes.

7

Season with oregano, thyme, parsley, salt and pepper, stir well, remove from heat, place lid on pot, and let sit for 10 minutes before serving.

Italian Garbanzo Bean Soup

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