Sopa De Garbanzos Chickpea Soup
Warm, hearty, and loaded with bold Mediterranean flavors, Sopa De Garbanzos (Chickpea Soup) is the ultimate comfort dish that's both nourishing and satisfying. This vibrant soup combines tender chickpeas, fresh vegetables, and earthy spices like paprika and cumin, simmered to perfection in a rich broth infused with diced tomatoes and a hint of lemon for a bright, zesty finish. Fresh spinach adds a pop of color and nutrients, while a garnish of parsley elevates each bowl with a touch of herbal freshness. Perfect for meal prep or a cozy weeknight dinner, this protein-packed soup is naturally gluten-free and can easily be made vegan by using vegetable broth. Serve it with crusty bread or over rice for a filling, flavorful meal that transports you straight to the Spanish countryside.
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Recipe Information
Ingredients
- 1 cup dried chickpeas (garbanzos)
- 2 tablespoons extra virgin olive oil
- 1 medium (diced) yellow onion
- 2 medium (diced) carrot
- 2 medium (diced) celery stalk
- 4 minced garlic cloves
- 1 teaspoon paprika (sweet or smoked)
- 1 teaspoon ground cumin
- 0.25 teaspoon cayenne pepper (optional)
- 6 cups vegetable or chicken broth
- 1 14-ounce can canned diced tomatoes
- 1 bay leaf
- 2 cups (packed) fresh spinach
- 1.5 teaspoons (adjust to taste) salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons (chopped) fresh parsley (for garnish)
Instructions
1. Start by soaking the dried chickpeas overnight: Place the chickpeas in a large bowl, cover them with three times their volume of water, and let them soak for 8-12 hours. Drain and rinse before using.
2. Heat the olive oil in a large pot or Dutch oven over medium heat.
3. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onion becomes translucent.
4. Stir in the minced garlic, paprika, ground cumin, and cayenne pepper (if using). Cook for 1 minute, allowing the spices to become aromatic.
5. Add the soaked and drained chickpeas to the pot, followed by the vegetable or chicken broth, diced tomatoes (with their juices), and the bay leaf.
6. Bring the mixture to a boil over high heat, then reduce the heat to low and let it simmer for 60-75 minutes, or until the chickpeas are tender.
7. Once the chickpeas are cooked, stir in the fresh spinach. Let the spinach wilt for about 2 minutes.
8. Season the soup with salt and black pepper to taste. Stir in the lemon juice for brightness.
9. Remove the bay leaf before serving. Ladle the soup into bowls and garnish with chopped fresh parsley.
10. Serve hot with crusty bread or over rice, if desired.
Nutrition Facts
Calories |
342 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 2216 mg | 96% | |
| Total Carbohydrate | 45.5 g | 17% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 13.1 g | ||
| Protein | 12.5 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1059 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
