Vegan Italian Garbanzo Bean Soup Recipe | Healthy and Delicious
Looking for a heartwarming and nutritious vegan soup that bursts with flavor? Our Vegan Italian Garbanzo Bean Soup is the perfect choice. This tomato-based soup is loaded with garbanzo beans and a medley of fresh vegetables. The addition of fennel seeds gives it a unique twist that will keep your taste buds dancing with every spoonful.
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The Best Vegan Italian Garbanzo Bean Soup Recipes
This recipe stands out due to its simplicity and the depth of flavor it offers. It’s an excellent option for those who seek a healthy, vegan meal without compromising on taste. Whether you’re a seasoned cook or a kitchen novice, this soup will impress everyone at your table.
Notes on Ingredients
- Garbanzo Beans: Soak them overnight to achieve the perfect texture.
- Vegetable Broth: Opt for a low-sodium version to control the saltiness.
- Fennel Seeds: These seeds add a sweet, anise-like flavor that complements the tomatoes and garbanzo beans wonderfully.
- Fresh Herbs: Fresh parsley, oregano, and thyme bring an aromatic freshness to the soup, but dried herbs can be used as a substitute.
How to Make Vegan Italian Garbanzo Bean Soup
- Soak and Prepare Beans: Place garbanzo beans in a large container and cover with water. Let soak for 8 hours or overnight. Drain.
- Cook Garbanzo Beans: Boil 2 cups of water in a large pot, add garbanzo beans, reduce heat, and simmer until almost tender, about 45 minutes. Drain and rinse with cold water.
- Remove Skins: Spread garbanzo beans on a baking sheet and remove skins.
- Cook Vegetables: Heat olive oil in a large pot over medium heat. Cook onion until softened, about 3 minutes. Add celery, carrots, garlic, and fennel seeds; cook and stir for 4 minutes.
- Simmer Soup: Stir in garbanzo beans, vegetable broth, and tomatoes. Simmer until garbanzo beans are tender, about 15 minutes.
- Finish Soup: Add grape tomatoes and spinach leaves; cook for 2 minutes. Season with parsley, oregano, thyme, salt, and pepper. Stir well and remove from heat. Cover and let stand for 10 minutes before serving.
How to Serve Vegan Italian Garbanzo Bean Soup
Serve this soup hot, garnished with a sprinkle of fresh parsley or a drizzle of extra-virgin olive oil. It pairs beautifully with crusty bread or a light salad for a complete meal.
How to Store Vegan Italian Garbanzo Bean Soup
Store leftover soup in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze the soup in individual portions for up to 3 months. Reheat gently on the stovetop or in the microwave.
FAQs About Vegan Italian Garbanzo Bean Soup
Can I use canned garbanzo beans instead of dried?
Yes, you can use canned garbanzo beans to save time. Simply rinse and drain them before adding to the soup.
Can I substitute other beans for garbanzo beans?
Certainly! White beans or cannellini beans would work well in this recipe.
Is this soup gluten-free?
Yes, this soup is naturally gluten-free as long as the vegetable broth used does not contain gluten.
How can I make this soup spicier?
Add a pinch of red pepper flakes or a dash of hot sauce to increase the heat.
The Best Vegan Italian Garbanzo Bean Soup Recipes
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
Instructions
- Place garbanzo beans in a large container and cover with several inches of cool water; let soak 8 hours to overnight. Drain.
- 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.
- Spread garbanzo beans on a baking sheet and remove skins.
- 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.
- Season soup with parsley, oregano, thyme, salt, and pepper. Stir well and remove from heat. Cover and let stand for 10 minutes before serving.
Notes
Enjoy making and savoring this Vegan Italian Garbanzo Bean Soup, a recipe that’s not only healthy and delicious but also easy to prepare.
