Chickpea Soup with Spinach, Tomatoes, and Basil
This Chickpea (Garbanzo Bean) Soup with Spinach, Tomatoes, and Basil is a delicious meatless soup, and this recipe is also gluten-free.
This Chickpea (Garbanzo Bean) Soup with Spinach, Tomatoes, and Basil is one of the soups I made during the holidays for my annual soup party, only when it came time to stir in the basil I found I didn’t have any of that wonderful frozen basil that usually lasts me through the winter. What I did have in my freezer was plenty of basil pesto, so I just stirred some of that into the soup instead. It was such a hit that I’m going to add that option to the recipe along with the new photo you see above. I know phase one main dishes can be challenging for vegetarians, but this soup is a meatless recipe that won’t leave you feeling deprived!
Before I give you the recipe I’m going to make a confession: this is the first time I’ve soaked dried chickpeas and cooked them. Not that there’s anything shameful about using canned chickpeas, but WOW did the freshly cooked chickpeas taste wonderful in this soup. Even better, the liquid the chickpeas were cooked in became the base of the soup, which made it extra flavorful. You can also definitely make this soup with canned chickpeas (and you don’t even have to confess to anyone who eats it) but I’ll be cooking my own from now on when I’m using them for soup.
More Soups with Chickpeas:
Chicken Soup with Garbanzos and Oregano ~ Kalyn’s Kitchen
African Curried Coconut Soup with Chickpeas ~ Eats Well with Others
Garbanzo Bean Soup with Garlic, Sumac, Olive Oil, and Lemon ~ Kalyn’s Kitchen
Red Lentil, Chili, and Chickpea Stew ~ Running with Tweezers
Italian Sausage Soup with Green Peppers, Chickpeas, and Pesto ~ Kalyn’s Kitchen
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
- 1 cup dried chickpeas (garbanzo beans), soaked at least 8 hours or overnight in cold water
- 6 cups vegetable broth (see notes)
- 1 yellow onion, diced
- 8 cloves garlic, diced very small
- 1 T olive oil (or less, depending on your pan)
- one 14.5 oz can diced tomatoes with liquid
- 4 cups chopped baby spinach (measure before chopping)
- 4 T chopped fresh basil (see notes)
- salt and fresh ground black pepper to taste
- Soak chickpeas overnight or for at least 8 hours in cold water.
- Drain chickpeas and discard water, and pick out any loose skins that have come off.
- Put chickpeas in heavy soup pot with vegetable stock and bring to a boil, then reduce heat and simmer until chickpeas are tender. This will depend on how fresh the dried chickpeas were, but for me it took about an hour.
- Use a spoon or stock skimmer to remove any foam that appears.
- When chickpeas are tender, heat olive oil in heavy frying pan, then saute onions about 5 minutes, until fairly soft.
- Add garlic and cook 2-3 minutes more.
- Add onions and garlic to soup pot with diced tomatoes.
- Let soup simmer on low heat about 30 minutes.
- Add chopped spinach to soup (adding a bit more water or stock if needed) and simmer 15-30 minutes more.
- I used my beloved Immersion Blender (affiliate link) at this point to slightly break up the ingredients. If you don’t have an immersion blender, you can put about 1/3 of the soup into a Food Processor (affiliate link) or blender and pulse a few times. You can skip this step completely too, if you’d like a chunkier soup.
- Stir in chopped basil (I used my frozen basil, can also use basil pesto if you don’t have any basil) and cook 5 minutes.
- Season soup with salt and fresh ground black pepper to taste and serve hot.
You can use 4 cans vegetable broth for the soup. I used my frozen basil, can also use basil pesto if you don’t have any basil.
This is wonderful topped with freshly grated Parmesan cheese, although I know most Parmesan is not vegetarian!
Amount Per Serving: Calories: 108Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 868mgCarbohydrates: 16gFiber: 4gSugar: 5gProtein: 5g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / /Low-Glycemic Diet / South Beach Diet Suggestions:
Chickpea Soup with Spinach, Tomatoes, and Basil is too high in carbs for low-carb diet plans, but you can make it lower in carbs by using less chickpeas and more of the other ingredients, especially spinach. Soup like this is a perfect main dish for any phase of the original South Beach Diet.
Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.