Hearty Middle Eastern Garbanzo and Vegetable Soup
Indulge in a deliciously hearty soup brimming with garbanzo beans and a medley of vibrant vegetables, infused with the rich flavors of cumin, fresh herbs, and zesty lemon. This Middle Eastern-inspired soup is not only nutritious but also fills you with warmth and comfort. By sautéing the zucchini separately and adding it at the end, we ensure that it retains its delightful texture, bringing a fresh crunch to each spoonful. Whether you need a filling meal or a nourishing starter, this soup is a perfect choice for any occasion.
N/A
Servings
N/A
Calories
23
Ingredients
Ingredients
olive oil
5 tablespoons (divided)
onion
1 large (diced)
carrot
1 (diced)
celery
1 stalk (including tops and leaves, diced)
fennel bulb
1/2 cup (sliced thinly)
garlic cloves
4 (minced (3) and 1 smashed)
cumin seeds
2 teaspoons
fresh thyme
1 teaspoon
crushed red pepper flakes
1/4 teaspoon
bay leaf
1
garbanzo beans
6 cups (cooked, divided)
vegetable broth
1 cup ((chicken-style preferred))
chickpea liquid
3 cups ((from cooking dried beans) or water)
diced tomatoes
1 (14 ounce) can (with liquid)
potato
1 small (diced)
ground coriander
1/2 teaspoon
ground mustard
1/3 teaspoon
zucchini
1 (diced)
garlic clove
1 (crushed)
mustard seeds
1 teaspoon
lemon juice
1 tablespoon
salt and pepper
to taste
red wine vinegar
1 tablespoon
Instructions
1
In a large pot, heat 3 tablespoons of olive oil over medium heat. Add the diced onion, carrot, celery, fennel, 3 minced garlic cloves, cumin seeds, thyme, crushed red pepper flakes, and bay leaf. Sauté for about 5 minutes, or until the vegetables begin to soften and become fragrant.
2
While the vegetables are cooking, puree 5 cups of the cooked garbanzo beans with the vegetable broth in a blender or food processor until slightly coarse. Set aside.
3
Once the vegetables are softened, add the garbanzo bean liquid (or water), the pureed garbanzos, the remaining whole garbanzo beans, canned diced tomatoes with their liquid, diced potato, ground coriander, and ground mustard to the pot. Stir well to combine.
4
Bring the mixture to a gentle simmer, reduce the heat to low, and cook for 20-25 minutes, stirring frequently to prevent the beans from sticking to the bottom of the pot.
5
In a separate skillet, heat the remaining 2 tablespoons of olive oil over medium-high heat. Add the diced zucchini, smashed garlic clove, a pinch of salt, and mustard seeds. Sauté until the zucchini is lightly browned yet still crisp-tender, about 5 minutes.
6
Just before removing the zucchini from heat, drizzle in the lemon juice and cook until the juice has evaporated.
7
Add the sautéed zucchini and red wine vinegar to the soup. Allow to simmer for an additional 5 minutes. Lastly, season with salt and black pepper to taste. Serve hot and enjoy the vibrant flavors!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are the main ingredients in the Hearty Middle Eastern Garbanzo and Vegetable Soup?
The main ingredients include garbanzo beans, vegetable broth, onion, carrot, celery, fennel, potato, zucchini, and diced tomatoes, seasoned with cumin, coriander, and fresh thyme.
Is this garbanzo and vegetable soup vegan?
Yes, this recipe is vegan as it uses olive oil and vegetable broth instead of animal-based products.
Is the Hearty Middle Eastern Garbanzo and Vegetable Soup gluten-free?
Yes, based on the ingredients list provided, this soup is naturally gluten-free.
How do I prepare the garbanzo beans for this soup?
You use 6 cups of cooked garbanzo beans. 5 cups are pureed with vegetable broth until slightly coarse, and the remaining 1 cup is added whole to the pot.
Why is the zucchini sautéed separately?
Sautéing the zucchini separately ensures it retains a crisp-tender texture and light browning rather than becoming mushy inside the soup.
What kind of vegetable broth should I use?
The recipe recommends using a chicken-style vegetable broth for the best flavor profile.
Can I use water instead of chickpea liquid?
Yes, the recipe allows for the use of either the liquid from cooking dried beans or plain water.
What spices give this soup its Middle Eastern flavor?
Cumin seeds, ground coriander, and ground mustard provide the distinct Middle Eastern aromatic profile.
How long does the soup need to simmer?
The soup should simmer for 20-25 minutes initially, followed by an additional 5 minutes after adding the sautéed zucchini.
What is the purpose of pureeing some of the garbanzo beans?
Pureeing a portion of the beans helps create a thick, hearty, and creamy consistency for the soup base.
How much olive oil is required for this recipe?
A total of 5 tablespoons of olive oil is used: 3 tablespoons for the main pot and 2 tablespoons for the zucchini skillet.
When do I add the lemon juice?
Drizzle the lemon juice into the zucchini skillet just before removing it from the heat, cooking until the juice evaporates.
Should I use fresh or dried thyme?
The recipe calls for 1 teaspoon of fresh thyme for the best herbal flavor.
Can I substitute the fennel bulb?
If you do not have fennel, you can omit it, though it contributes to the traditional flavor. You might add extra celery or a pinch of anise seed as a substitute.
Is this soup spicy?
The soup contains 1/4 teaspoon of crushed red pepper flakes, providing a very mild heat that can be adjusted to your preference.
How many garlic cloves are needed?
The recipe uses 5 cloves total: 3 minced for the soup base and 2 (one of which is smashed) for the zucchini sauté.
What type of tomatoes are used in this recipe?
One 14-ounce can of diced tomatoes, including their liquid, is used.
What does the red wine vinegar add to the soup?
Red wine vinegar provides acidity that brightens the flavors and balances the earthiness of the beans.
How should I prep the celery?
The celery should be diced, including the tops and leaves for extra flavor.
Do I need to stir the soup while it simmers?
Yes, you should stir frequently to prevent the garbanzo beans from sticking to the bottom of the pot.
What is the role of mustard seeds in this recipe?
Mustard seeds are sautéed with the zucchini to add a layer of texture and a unique, pungent flavor.
Can I use canned garbanzo beans?
Yes, you can use canned beans; just be sure to use 6 cups and substitute the cooking liquid with water or broth if needed.
What size should the potato be?
The recipe calls for one small potato, diced into small pieces.
When should I season the soup with salt and pepper?
Season with salt and black pepper to taste at the very end of the cooking process.
How do I prepare the fennel?
The fennel bulb should be sliced thinly, using approximately 1/2 cup.
Is this soup considered a healthy meal?
Yes, it is high in fiber from the beans and vegetables, uses healthy fats like olive oil, and is packed with nutrients.
Can I store and reheat this soup?
Yes, this soup stores well in the refrigerator and the flavors often deepen overnight. Reheat gently on the stovetop.
What should the texture of the pureed beans be?
The pureed beans should be 'slightly coarse' rather than a completely smooth liquid.
At what heat should I sauté the zucchini?
The zucchini should be sautéed over medium-high heat to ensure it browns while remaining crisp.
Does the recipe use both ground mustard and mustard seeds?
Yes, it uses 1/3 teaspoon of ground mustard in the soup base and 1 teaspoon of mustard seeds with the zucchini.