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Kalyn's Kitchen

Chickpea (Garbanzo Bean) Soup with Spinach, Tomatoes, and Basil

This Chickpea Soup with Spinach, Tomatoes, and Basil is a delicious meatless soup, and this recipe is also low-glycemic, gluten-free, and South Beach Diet friendly. Use Soup Recipes to find more recipes like this one.

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Chickpea Soup with Spinach, Tomatoes, and Basil found on KalynsKitchen.com

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.

Chickpea Soup with Spinach, Tomatoes, and Basil found on KalynsKitchen.com

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!

Chickpea (Garbanzo Bean) Soup with Spinach, Tomatoes, and Basil

This Chickpea Soup with Spinach, Tomatoes, and Basil is a delicious meatless soup to enjoy for lunch or dinner.

Ingredients:

  • 1 cup dried chickpeas (garbanzo beans), soaked at least 8 hours or overnight in cold water
  • 6 cups homemade chicken stock or 4 cans chicken broth (you could make this a vegetarian soup by using vegetable broth)
  • 1 yellow onion, diced
  • 6-8 cloves garlic, diced very small
  • 1 T olive oil (or less, depending on your pan)
  • 1 can diced tomatoes with juice, 14.5 oz size (I like Muir Glen Organic Tomatoes)
  • 3-4 cups chopped baby spinach (measure before chopping)
  • 2-4 T chopped fresh basil (I used my frozen basil, can also use  basil pesto if you don’t have any basil)
  • salt and fresh ground black pepper to taste

Directions:

  1. Soak chickpeas overnight or for at least 8 hours in cold water.
  2. Drain chickpeas and discard water, and pick out any loose skins that have come off.
  3. Put chickpeas in heavy soup pot with homemade chicken stock  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.
  4. Use a spoon or stock skimmer to remove any foam that appears.
  5. When chickpeas are tender, heat olive oil in heavy frying pan, then saute onions about 5 minutes, until fairly soft.
  6. Add garlic and cook 2-3 minutes more.
  7. Add onions and garlic to soup pot with diced tomatoes (I like Muir Glen Organic Tomatoes).
  8. Let soup simmer on low heat about 30 minutes.
  9. Add chopped spinach to soup (adding a bit more water or chicken stock if needed) and simmer 15-30 minutes more.
  10. I used my beloved Braun Immersion Blender 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 or blender and pulse a few times. You can skip this step completely too, if you’d like a chunkier soup.
  11. 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.
  12. Season soup with salt and fresh ground black pepper to taste and serve hot.

Notes:

This is wonderful topped with freshly grated Parmesan cheese. (If you have some Parmesan rinds, throw them into the soup while it’s cooking for even more flavor.)

Recipe created by Kalyn with inspiration from this Vegetarian Lentil Soup from The Sugar Solution Cookbook.

All images and text ©

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 South Beach Diet.

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.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Chickpea Soup with Spinach, Tomatoes, and Basil found on KalynsKitchen.com

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    70 Comments on “Chickpea (Garbanzo Bean) Soup with Spinach, Tomatoes, and Basil”

  1. I have been seeing so many delicious soup recipes around the blogs, Kalyn… I’ll be trying them all in the winter! Yours included. 🙂

  2. I’ve just started adding garbanzos to soup and they add such a great new texture. This sounds like a great combo.

  3. Looks absolutely scrumptious. We make a soup just like this all the time and everyone loves it.

    In case it would be helpful for anyone …
    For those who are struggling with cooking chick peas, my most recent post is about hummus and in it I include instructions about how to cook those buggers in a slow cooker. This method is so easy and makes the chick peas so tender, you may never open a can again.

    Thanks for the yummy recipe Kalyn!

  4. looks wholesome and comforting!!

  5. Great looking soup! I confess I’m usually a bit lazy when it comes to using dried chickpeas even though I know they’re far better than using tinned stuff.

    What with this whole chickpea craze you’re experiencing right now, Kalyn, you must be extra protein packed! 😀

  6. I use canned chickpeas quite a bit, but the dried ones are just fabulous! I adore chickpeas, and the soup looks perfect.

  7. I love chickpeas too. They are great and versatile with so many different spices and veggies. The soups sounds delish. I used chickpeas this weekend with other legumes and combined it with kale. That was a great food experience.

  8. You’ve inspired me to pick up some dried chickpeas to give this soup a try — thanks, as always!

  9. Thanks for admitting! I haven’t ever made chickpeas “from scratch” either, partly because I have problems planning so far ahead, but partly because I wasn’t sure I would be able to tell the difference. I appreciate the heads up…

  10. I have found that I really enjoy chickpeas and this soup looks and sounds wonderful!!

  11. Another wonderful recipe. I love Chick peas!

  12. Anne Marie, keep trying them. Maybe you had old chickpeas.

    Gretchen, good point! Gee, I hope they don’t revoke my membership. I promise to soak and cook from now on!

  13. Wait a minute here! You are a card carrying member of the garbanzo bean fan club…and this is the *first* time you’ve soaked them. I am not sure about this club! Ha!

    Glad you like the difference! This soup sounds great!

    From another club card member.

  14. I’ve never gotten a good result from my dried chickpeas, but legions of people wouldn’t keep using them if they were inferior. Thanks for giving me the courage to buy another bag and try again, Kalyn. 🙂

  15. I love my commenters, even if I’m not always that good at responding! I’m so happy to see that people like the sound of this. Plus, now I know I’m not the only one who hadn’t tried dried chickpeas (thanks Karen.) And Fairfieldfirstgrader, that comment made my day. (I was a first grade teacher for six years. What a tough job!)

  16. Kalyn, I am a first grade teacher who just had a kidney transplant last June. I lost a good deal of weight before the surgery, but recently began the South Beach diet in order to continue losing. I found your site by accident while recipe hunting. Now you are at the top of my favorites list! I think of you each morning, when I run to my car with an egg muffin in my hand! Thanks!

  17. That looks really good. I’ve never tried dried chickpeas. Sounds like they do nicely in this soup.

  18. Chick peas have really grown on me, especially in soups.

    This one would be just fine with a grilled cheese sammie.

  19. This looks amazing and I even have some fresh basil, fresh spinach, and the last bag of frozen tomatoes in the freezer from the garden last fall. No dried chickpeas on hand, but I have some canned, so I may just try this! The dried chickpeas do sound better, but I’ll save that for next time.
    Melissa

  20. This looks wonderful! I just love your website. Thanks so much for your creativity and your sharing with us!