Description
A hearty and healthy chickpea tomato soup that’s easy to make and perfect for any occasion.
Ingredients
Scale
- 1 cup dried chickpeas (garbanzo beans), soaked at least 8 hours or overnight in cold water
- 6 cups vegetable broth
- 1 yellow onion, diced
- 8 cloves garlic, diced very small
- 1 T olive oil (or less, depending on your pan)
- 1 can (14 oz) diced tomatoes with liquid
- 4 cups chopped baby spinach (measure before chopping)
- 4 T chopped fresh basil
- salt and fresh ground black pepper to taste
Instructions
- 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 a heavy frying pan, then sauté 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.
- Use an immersion blender to slightly break up the ingredients or blend a third of the soup in a food processor or blender if desired for a chunkier soup.
- Stir in chopped basil and cook for 5 minutes.
- Season soup with salt and fresh ground black pepper to taste and serve hot.
Notes
- Soaking the chickpeas helps to soften them and reduce cooking time.
- You can use fresh or frozen basil. Basil pesto can also be used if fresh basil is not available.
- Prep Time: 10 minutes
- Cook Time: 1 hour
- Category: Soup
- Method: Stove top
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 200
- Sugar: 4g
- Sodium: 800mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg