Quinoa Stroganoff with Kale and Mushrooms
◷ 1 hr 8 min
Main CourseReader rated
Italian Garbanzo Bean Soup for Vegans
This hearty and comforting soup is packed with protein-rich garbanzo beans and fresh Italian herbs, making it a perfect meal for any day. It's simple to prepare and wonderfully satisfying for anyone following a vegan lifestyle.
◷1 hr 44 minTotal Time
♜4Servings
▥HardDifficulty
Ingredients
4servings
Instructions
1
Soak and Simmer Beans
Start by soaking the garbanzo beans in a large bowl with plenty of cool water, letting them sit for at least 8 hours or overnight. Once soaked, drain the beans. Bring 2 cups of water to a boil in a big pot, then add the beans. Turn the heat down and let them simmer gently for about 45 minutes, until they’re almost tender. Drain and rinse the beans under cold water to cool them off.
2
Prep and Saut Vegetables
Next, spread the beans out on a baking sheet and peel off their skins—it takes a bit of patience but makes the soup smoother. In a large pot, warm up some olive oil over medium heat. Toss in the chopped onion and cook until it softens, about 3 minutes. Add the celery, carrots, garlic, and fennel seeds, stirring occasionally for another 4 minutes or so.
3
Simmer and Season Soup
Now, stir in the peeled garbanzo beans, vegetable broth, and canned tomatoes. Let everything simmer together until the beans are fully tender, around 15 minutes. Toss in the grape tomatoes and spinach leaves, cooking just long enough for the spinach to wilt, about 2 minutes. Finally, season the soup with parsley, oregano, thyme, salt, and pepper to taste. Give it a good stir, take the pot off the heat, cover, and let it rest for about 10 minutes before serving.
Why You’ll Love This Recipe
This soup is hearty and full of flavor, making it a perfect comfort food. It uses simple, wholesome ingredients that come together quickly. Plus, it’s packed with protein and fiber, making it both nutritious and satisfying.
Serving Suggestions
Serve this soup with crusty bread or a side salad for a complete meal. A drizzle of good quality olive oil or a sprinkle of nutritional yeast can add a lovely finishing touch.
Storage Tips
Store leftovers in an airtight container in the refrigerator for up to 4 days. This soup also freezes well—just thaw and reheat gently on the stove before serving.
