Easy White and Garbanzo Bean Soup Recipe
This White and Garbanzo Bean Soup with Kale and Harvest Grain Mix is one of my favorite ways to enjoy a hearty, nourishing meal on chilly days!
This recipe is perfect for busy weeknights and it’s a 100% plant-based soup that combines white beans, garbanzo beans, and bright green kale with zesty tart lemon. The harvest grain mix adds texture and makes the soup filling, while simple spices enhance its comforting flavors.
Why I Love This Recipe
This soup brings comfort, flavor, and convenience together in one pot. Here’s why it’s a favorite:
- Hearty Soup: This healthy hearty soup is satisfying and nutrient-dense!
- Perfect for Busy Weeknights: I love that this recipe is quick and easy to prepare.
- 100% Plant-Based: As a Flexitarian, I love when a recipe is 100% plant-based. Enjoying more plant-based meals is environmentally friendly, supporting a more sustainable food system.
- Super Easy To Make: With simple steps and minimal prep, this soup is quick to put together! This recipe is a great choice for easy weeknight meals.
Inspiration Behind the Recipe
Italian Wedding Soup is one of my favorite soups. I love the little pasta balls and the flavors of the veggies and broth. I wanted to create a similar soup that’s 100% plant-based. So, I swapped out meatballs for two types of beans and gave the soup a lemony finish. Optionally, you can add carrots for even more Italian wedding soup vibes.
Tools Needed
- Large Soup Pot or Dutch Oven: Perfect for evenly cooking soups and holding all the ingredients with room to stir.
- Cutting Board and Knife: For chopping veggies and prepping ingredients with ease.
- Wooden Spoon or Ladle: Gentle on your cookware and ideal for stirring and serving.
- Zester or Grater: Essential for adding fresh lemon zest to brighten up the soup.
- Measuring Cups and Spoons: For accurate measurements to get the flavors just right.
Ingredients
Here’s a quick look at the key ingredients that make this soup flavorful, hearty, and nutritious.
- White beans & Garbanzo beans: Mild and tender adding protein and fiber. I like to use butter beans, navy beans, or cannelloni beans for the white beans.
- Harvest grain mix: Trader Joe’s Harvest grain mix provides that satisfying texture and bulk to the soup. If you don’t have that on hand farro, quinoa, pearl couscous, and even pasta works!
- Kale: It holds up well in soups, adding color, texture, and nutrition. Plus, it’s a delicious winter veggie!
- Vegetable broth: Homemade or store bought. I like Pacific Foods Organic Vegetable Broth, but use your favorite veggie broth.
- Yellow Onion & Fresh Garlic: For more flavor!
- Dried thyme & Smoked paprika: Offering woodsy, herbal, smoky, flavors!
- Lemon: Lemon zest and lemon juice add a burst of fresh acidity that brightens the soup.
- Fresh parsley: adding a pop of color and a hint of freshness.
Substitutions and Add-Ins
Here are some easy substitutions and add-ins to customize this soup to your taste or to work with ingredients you have on hand.
Substitutions
Some simple substitutions:
- Greens: Swap kale with other greens such as spinach, Swiss chard, or collard greens. Each green brings a slightly different flavor, and you may need to adjust the cooking time to ensure the greens are tender.
- Beans: Any white beans, such as cannellini or great northern, are a great fit. If you don’t have garbanzo beans, try lentils or simply add extra white beans for a satisfying texture.
- Canned beans are super convenient and ready to use, saving time when you’re in a hurry. However, dried beans have their own appeal. My favorite way to cook beans is in a pressure cooker or instant pot. It’s efficient and brings out a richer, firmer texture without the need for soaking!
- Grains: If you don’t have a harvest grain mix on hand, use your favorite grain, such as quinoa, farro, barley. You can even use pasta in this recipe! Be sure to adjust the cooking time according to the specific grain’s instructions for perfect texture.
- Lemon: If you don’t have lemon, swap it with lime.
Add-Ins
Some easy add ins:
- Herbs and Spices: For added flavor, try a tsp of cumin for earthiness or red pepper flakes for a bit of heat. Add a couple of bay leaves to add earthy, peppery undertones. Fresh herbs like fresh basil, fresh cilantro, thyme or rosemary work well too, enhancing the soup’s aromatics.
- MORE Lemon Zest: Adding extra lemon zest boosts brightness and brings out the soup’s fresh flavors even more.
- Parmesan Cheese: Sprinkle grated Parmesan on top for a rich, savory touch. Use vegan parm or a dairy based parm is perfectly fine too (if you are not a strict vegan).
- Extra Veggies: Add diced green pepper, carrots, green peas, corn, or a can of black beans for more texture and flavor. These additions bring a bit of sweetness and extra protein, making the soup even heartier and more satisfying.
Easy 5 Step Instructions
Step 1: Sauté the Aromatics
In a large pot, heat olive oil over medium-high heat. Add the diced onion and minced garlic. Sauté until softened, about 5 minutes.
Step 2: Add Seasonings and Kale
Stir in the thyme and smoked paprika. Add the chopped kale and cook for about 5 minutes, stirring occasionally, until softened.
Step 3: Add Broth and Beans
Pour in the vegetable broth, white beans, and garbanzo beans. Bring to a gentle simmer.
Step 4: Add Grains
Stir in the harvest grain mix. Cover and simmer for 20-30 minutes, or until the grains are tender.
Step 5: Finish with Lemon and Seasoning
Once the grains are cooked, stir in the lemon zest and juice. Let everything simmer for another 2-3 minutes. Season with kosher salt and pepper to taste.
Serving Suggestions
Garnish with freshly chopped parsley, and an optional spritz lemon juice before serving.
This soup is delicious with crusty bread for dipping. You can also top each bowl with a sprinkle of Parmesan or a drizzle of good olive oil. For a lighter meal, serve with a simple side salad or roasted veggies.
Storage Suggestions
Proper storage can keep your soup fresh and flavorful for days. Here are some tips for storing your White and Garbanzo Bean Soup:
- Airtight Container: Use an airtight container to store your soup in the fridge. Glass containers with tight-fitting lids are ideal as they prevent leaks and help preserve the soup’s freshness.
- Freezer-Friendly Options: If you want to freeze the soup, use freezer-safe containers or heavy-duty zip-top bags. Leave a little space at the top for the soup to expand as it freezes.
A Dietitian Approved Recipe
This soup offers a balanced blend of nutrients that supports energy, satiety, health benefits.
- Supports Hydration: The broth-based nature of this soup helps with daily fluid intake, aiding digestion and overall well-being. (one of the most underrated health benefits!)
- High in Fiber: Both white beans and garbanzo beans are excellent sources of fiber, which supports digestion, helps regulate blood sugar, and promotes fullness.
- Rich in Plant-Based Protein: Beans are packed with plant-based protein, making this soup filling and a great protein source for any diet.
- Loaded with Vitamins and Minerals: Kale is a powerhouse of nutrients, offering vitamins A, C, and K, as well as calcium, potassium, and iron, which support immune health, bone strength, and circulation.
- Complex Carbohydrates for Energy: The harvest grain mix (like farro, quinoa, or barley) provides complex carbs, which release energy slowly and help keep you fuller for longer.
More Cozy and Warm Soup Recipes
- Easy Pumpkin Bisque Recipe with Chestnuts
- Secret Ingredient Vegan Vegetable Chili
- Panera Mexican Street Corn Chowder: Easy Copycat
- Panera Thai Chicken Soup Recipe: Easy Vegan Copycat
White Bean and Garbanzo Bean Soup
Equipment
- 1 Dutch Oven soup pot
- 1 Chef's Knife
- 1 Cutting board
- measuring spoons
- zester
Ingredients
- 2 tbsp olive oil
- 1 onion, chopped diced
- 6 cups vegetable broth
- 15 oz garbanzo beans
- 15 oz butter beans
- 1 cup Trader Joe's Harvest Grain Mix or a mix of quinoa and pearl couscous
- 3 cups kale, stems removed and chopped
- 1 lemon, juiced and zested more wedges for topping optional
- 1 tsp smoked paprika or sub paprika
- 1 tsp dried thyme
- 1 tsp red pepper flakes optional
- ½ tsp Pepper
- ½ tsp Fine Sea Salt
- 2 tbsp fresh parsley chopped and divided
Instructions
Step 1: Sauté the Aromatics
- In a large pot, heat the olive oil over medium-high heat. Add the diced onion and minced garlic. Sauté until softened, about 5 minutes.
Step 2: Add Kale and Seasonings
- Stir in the chopped kale, dried thyme and smoked paprika. Cook for another minute.
Step 3: Add Broth and Beans
- Pour in the vegetable broth, white beans, and garbanzo beans. Stir well and bring the soup to a gentle simmer.
Step 4: Add Grains
- Stir in the harvest grain mix. Cover the pot and simmer for 20-30 minutes, or until the grains are tender.
Step 5: Add Lemon and Finishing Touches
- Once the grains are cooked, add the lemon zest and lemon juice. Stir to combine and let the kale wilt for about 2-3 minutes.
- Taste and season the soup with kosher salt and black pepper as needed. Garnish with fresh parsley before serving.
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