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Best Easy Sopa de Garbanzo Recipe

Name: Best Easy Sopa de Garbanzo Recipe
Total time: 60 min
Yield: 350 g
Ingredients: canned chickpeas 3 cups; yellow onion 1 pieces; tomatoes 2 cups; carrot 2 pieces; celery 2 stalks; fresh spinach 2 cups; vegetable broth 4 cups; garlic 3 cloves; serrano chile 1 pieces; dried oregano 2 tsp; ground cumin 1 tsp; salt 1 tsp; black pepper 0.5 tsp

Hearty chickpea soup simmered with tomatoes, chiles, and Mexican herbs until tender. This vegetarian, high protein soup is rich in fiber and makes a healthy, filling family meal.

Cook 60 min Difficulty NORMAL 270 kcal

#vegetarian #high protein #mediterranean #diabetic friendly

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Ingredients

Main ingredients

canned chickpeas 3 cups
yellow onion 1 pieces
tomatoes 2 cups
carrot 2 pieces
celery 2 stalks
fresh spinach 2 cups

Seasonings/Sauce

vegetable broth 4 cups
garlic 3 cloves
serrano chile 1 pieces
dried oregano 2 tsp
ground cumin 1 tsp
salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 39 g 58%

Protein 14 g 21%

Fat 6 g 21%

Serving size 350g

Cooking steps

1

Heat 2 tbsp olive oil in a large Dutch oven over medium heat. Add onion and cook for 3–4 minutes until softened, stirring occasionally to prevent browning.
2

Add garlic, carrot, celery, and serrano chile. Sauté for 3–4 minutes, stirring to release aromas while maintaining medium heat.
3

Stir in tomatoes, oregano, and cumin. Cook for 5 minutes, allowing the tomato juices to reduce slightly and deepen flavor.
4

Add chickpeas and vegetable broth; increase heat to high and bring to a gentle boil, then immediately reduce to low. Cover and simmer for 30–35 minutes until carrots are fully tender.
5

Uncover, stir in spinach, salt, and black pepper. Simmer for 5–10 minutes more, tasting and adjusting seasoning if needed. Serve hot with fresh cilantro or lime wedges if desired.

Personalized Q&A

Q. What's the key ingredient in this recipe?

Chickpeas are the central ingredient in Sopa de Garbanzo. They provide not only the hearty texture but also the signature nutty flavor and high protein content that defines this soup.

Q. Which seasoning gives the soup its Mexican identity?

The combination of dried oregano, ground cumin, and serrano chile is what imparts the classic Mexican herb and spice profile to this recipe. Oregano and cumin layer the flavor, while the chile adds gentle heat.

Q. How do you ensure vegetables are tender without falling apart?

By simmering the soup at low heat after the initial boil and keeping the pot covered, the carrots and celery become tender but maintain their shape. Stirring only occasionally prevents overcooking and preserves texture.

Q. What is the nutrition breakdown per serving?

Each serving contains 270 kcal, with 39g carbohydrates (58%), 14g protein (21%), and 6g fat (21%). This balance makes it high protein and filling, while also keeping fat levels moderate.

Q. What makes this soup filling and healthy for family meals?

The recipe uses fiber-rich chickpeas, fresh vegetables, and spinach, which together provide satiety, vitamins, and minerals. The reasonable calorie (270 kcal per serving) and robust protein content (14g) make it both nutritious and satisfying for families.

Best Easy Sopa de Garbanzo Recipe

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