Quinoa Garbanzo Bean Italian Vegetable Soup
Quick easy vegan soup: quinoa, chickpeas, veggies, tasty Italian flavor
Quinoa + garbanzos with celery, onion, garlic, turnip or potato, carrots, green beans, plum tomatoes, vegetable stock, Italian seasonings.
Vegetable stock, tomato, garlic and Italian seasonings make a delicious & satisfying meal served with Italian Focaccia Bread (wheat) or GF Rosemary Focaccia Bread with vegan cream cheese, avocado or cucumber slices.
With pre-cooked garbanzo beans and canned tomatoes, this bean soup recipe comes together in just 40 minutes. Use fresh or homemade beans, stock & tomatoes to reduce sodium.
Total prep & cook time: 40 minutes
Nutrition Data, 475g Serving (approx 2 cups: 256 cal, 44g carb, 5g fat, 614mg sodium, 10g fiber, 10g protein, 9g sugars, low Cholesterol & Saturated Fat, good source Vit. A, C, K, Manganese, Folate. Estimated glycemic load 18
- 1/2 cup uncooked quinoa, rinsed and drained
- 1/2 Tbsp olive oil OR your choice of oil
- 1/2 cup diced onion
- 1 large carrot, sliced thin
- 1 medium turnip or potato, peeled and diced
- 2 stalks celery, sliced thin
- 2 cloves garlic, minced
- 1 cup chopped fresh or frozen green beans
- 1 1/2 cups home cooked garbanzo beans OR one 14 oz can, drained and rinsed to reduce sodium
- 4 cups hot vegetable stock. For store bought, get unsalted or low sodium if you can
- 1 small can plum tomatoes, unsalted if you can find them, roughly chopped or blended, with juice OR 6 fresh plum tomatoes peeled and chopped
- 1 tsp paprika
- 1 tsp gr. coriander
- 1 tsp gr. fennel
- 2 tsp dried basil leaf OR 2 Tbsp fresh basil, chopped
- 1 tsp dried summer savory or tarragon OR 1 Tbsp fresh minced
- 1/2 tsp dried thyme leaf OR 1 sprig fresh thyme
- 1 bay leaf
- 1/4 cup chopped fresh parsley
- Salt and pepper to taste
How to Cook Garbanzo Beans:
- Soak beans in cold water 12 - 24 hours, changing soaking water once or twice. Cut soaking time in half by using hot water.
- Drain and rinse beans, add to cooking pot with cold unsalted water to cover
- Bring to boil, skim foam, cover and simmer beans until soft, adding more water if needed part way through cooking
- Cooking Times for Soaked Beans: 1 - 2 hours stovetop, 6 - 8 hours crockpot, 15 minutes pressure cooker (high pressure, natural pressure release)
- Optional: Add a piece of kombu seaweed, a sprig of epazote or a bay leaf, or 1 tsp fennel seeds to cooking water to reduce gas and tenderize the beans
- Prep veggies
- Heat oil on medium in a large dutch oven or soup pot
- Heat the soup stock and tomatoes in a separate pot
- Stir fry onion until soft
- Add remaining vegetables, except frozen green beans, stir fry until heated through
- Add ground paprika, coriander and fennel. Stir fry 1 minute
- Add chickpeas, chopped tomatoes, bay leaf, hot soup stock & tomatoes.
- Stir in rinsed quinoa, bring to a boil, cover and reduce heat to simmer for 10 minutes
- Add herbs and frozen green beans, if using. Turn the heat up to medium high, cover and cook 5 more minutes
- Add chopped parsley and hot water or stock as needed to thin soup
- Taste the soup, and season with salt and pepper to taste. You may not need salt, since canned tomatoes, chickpeas and stock often have plenty of sodium added
- Serve immediately, with vegan parmesan, a dollop of vegan yogurt or sour cream
The secret of success with this soup recipe is not overcooking the quinoa, and adding more HOT water or stock as needed to thin it - as quinoa WILL keep getting softer and thicker the more it cooks!
Heating the liquid ingredients separately before adding to the soup cuts down on cooking time and helps to not overcook the quinoa. Skip that step if you don't want to dirty another pot.
For a fat free soup: Saute the vegetables in a Tbsp of water or stock, replacing as it evaporates.
Most of the sodium in this recipe comes from canned soup stock, tomatoes and beans. To reduce the sodium, make your own soup stock or buy unsalted or low sodium stock. Cook your own beans, or drain and rinse cannned beans well. Buy unsalted canned tomatoes or use fresh.