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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 agree that the difference between fresh (dried) and canned chickpeas is a surprise, yet the convenience of canned chickpeas cannot be beat. Love seeing the new and old photos — your new photos make this soup look so appetizing!

  2. So glad you enjoyed it! I do love this recipe too (and need to make it again so I can take a new photo!)

  3. This is the FIRST time I have posted about a recipe and I'm doing this because this soup [chickpea, spinach, tomatoes and fresh basil] was wonderful and I really mean it. Made it last week and again this week. Week one I used organic chicken broth and week two I used organic veggie broth. I prefer the chicken broth but both were delicious. I have an herb garden and fresh basil was great in this. BTW, a coworker suggested I obtain a pressure cooker and think I will. My Braun hand mixer came in handy..

  4. Melody, glad you liked it, especially the chickpeas. (I'm nuts over chickpeas!)

  5. Just tried this and it was great! 🙂 It was my first time using dried chickpeas too (or having chickpeas at all except for in hummus). The only change I made was using dried basil since I didn't have fresh. Thanks so much!

  6. Looks great, definitely going to try it!

    Something my mom taught me: you can cook your dried beans all at once, then measure them out into can-sized portions and freeze them for later use. Very convenient.

    I cook mine in my pasta pot. The strainer keeps the beans off the bottom so they don't burn. Super easy, an no stirring!

  7. Kimberly, I think there would be quite a difference with the dried basil, but it still would probably be quite good, just not quite the same. If you’re using dried basil, I’d add it much earlier, probably about the same time you add the onions and garlic. I’d use about 2 tsp. dried basil.

    Love to hear how it turns out!

  8. I’m guessing would taste great without the tomatoes. Try it and let me know how it turns out. Maybe add a T of so of tomato sauce if that doesn’t bother you.

  9. Question about the soup. It looks so lovely and sounds so tasty, but do you think it would taste nice without the tomatoes? Although I love them, they are just too acidic for my delicate tumtum. Would you think it would be good without? I love the garbanzos, spinach and everything else in there. Would you add a diff ingredient if ditching the tomato? Thanks for any ideas!

  10. I made this with onion, garlic, 1 can of garbanzos, 1 can of diced tomatoes, 10 frozen spinach pkg, ~ 3 cups homemade chicken stock and 2 Tb commercially prepared pesto. I used the immersion blender and pureed most of it.
    It was OK. It’s probably a great way to eat more veggies :).

  11. I can see that I need a New Year’s resolution to get better at responding to comments! M- I can’t think of any reason why this wouldn’t taste good with cilantro but it would be quite different I think. Let me know if you try it. If you have access to basil during the summer, I highly recommend freezing basil so you will have it for soups like this in the winter.

  12. This looks fabulous…but basil is so hard to find in the winter; what are your thoughts on substituting cilantro? Thanks, Kalyn, and Happy New Year!

  13. I love this! Bean soup of any kind is a favorite… But next time I’ll start with dried chickpeas…

  14. Hi Kalyn — This recipe is very similar to one that I concocted years ago, and it’s a family favorite. Mine includes cauliflower (chopped and sauteed with the onions) and 1/2 cup of barley. Mmmmm, think I’ll go make some now!

  15. If I didn’t already have two big jars of soup in my fridge for the rest of the week by myself, I’d be making this one. Maybe I can do this one for the night Gorn gets home.
    It’s so easy to get caught up with Garbanzo’s!

  16. Hi Kalyn, it’s my first visit here, and I’m liking what I see very much! I love chickpeas, especially cooked in the pressure cooker.

    Can’t wait to delve further into your blog — thanks!

  17. Oh I hear you about the weather! We left freezing rain and plain out ice for Vegas and I’m really okay with clear skies and 70 degrees for the week! Being out here is making me anxious for good weather at home so I can plan my container garden!

  18. Hi Kalyn! This soup looks sooo good & healthy! I love chickpeas & now this recipe is added to my collection.
    Cheers,
    Heather

  19. Your soup looks so good! I love ceci’s every which way, and those spiced up ones I have to try!

  20. I’m not a huge chickpea fan, but I can see making this with lentils or even with white cannellini beans. I’m trying to eat soup every day this winter!

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