Tuscan Garbanzo Bean Soup
Warm up your kitchen with the comforting, rustic flavors of Tuscan Garbanzo Bean Soup—a hearty, nutrient-packed dish that’s as satisfying as it is easy to prepare. This vibrant soup features a medley of wholesome ingredients like tender garbanzo beans, earthy kale, and a classic Italian sofrito of onion, carrot, and celery. Infused with garlic, fresh rosemary, and a hint of red pepper flakes, every spoonful bursts with savory depth, balanced by a touch of brightness from a squeeze of fresh lemon juice. Slow-simmered in a flavorful vegetable broth with a rich optional parmesan rind, this one-pot wonder is perfect for weeknight dinners or cozy gatherings. Naturally vegetarian and easy to make vegan, it’s ideal for health-conscious eaters seeking a taste of the Italian countryside. Serve it piping hot with crusty bread and a drizzle of olive oil to complete the experience!
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 2 medium, diced carrot
- 2 medium, diced celery stalk
- 4 cloves, minced garlic
- 2 15-ounce cans, drained and rinsed canned garbanzo beans (chickpeas)
- 1 14-ounce can canned crushed tomatoes
- 4 cups vegetable broth
- 3 cups, chopped kale
- 1 teaspoon, minced fresh rosemary
- 1 teaspoon dried thyme
- 0.5 teaspoon red pepper flakes
- 1 piece parmesan rind (optional)
- 1 teaspoon, or to taste salt
- 0.5 teaspoon, freshly ground black pepper
- 2 tablespoons, freshly squeezed lemon juice
Instructions
Heat olive oil in a large pot or Dutch oven over medium heat.
Add diced onion, carrot, and celery to the pot. Sauté for about 7-8 minutes, until the vegetables are softened.
Stir in the minced garlic, fresh rosemary, dried thyme, and red pepper flakes. Cook for an additional 1-2 minutes, until fragrant.
Add the garbanzo beans, crushed tomatoes, vegetable broth, and parmesan rind (if using) to the pot. Stir to combine.
Bring the soup to a boil, then reduce the heat to low and let it simmer for 25 minutes, stirring occasionally.
Add the chopped kale to the pot and cook for another 5-7 minutes, until the kale is tender.
Remove the parmesan rind (if used) and season the soup with salt and black pepper to taste.
Stir in the freshly squeezed lemon juice for a bright, fresh flavor.
Serve hot, optionally garnished with grated parmesan cheese and a drizzle of olive oil. Enjoy!
Nutrition Facts
Calories |
226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 985 mg | 43% | |
| Total Carbohydrate | 31.8 g | 12% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 9.3 g | ||
| Protein | 8.5 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 126 mg | 10% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 737 mg | 16% | |
*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.
