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Enjoy this italian garbanzo soup as the perfect winter meal! 




  • 2 cans, 15 ounces, garbanzos or chickpeas, rinsed and drained
  • 2 large cloves garlic, peeledItalian garbanzo soup served in a bowl.
  • 2 cups fat free, reduced sodium chicken broth
  • 2 teaspoons olive oil
  • 2 cups cold water
  • 1 medium onion, chopped
  • 2 tablespoons tomato paste
  • 1 teaspoon chopped fresh rosemary
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon fresh lemon juice
  • 2-1/2 tablespoons flat-leaf parsley, roughly chopped


  1. In large saucepan combine garbanzos, garlic, chicken broth and water. Bring to a boil over medium heat. Reduce heat, simmer, covered, 20 minutes or until beans are very soft. Let cool at least 10 minutes.
  2. While beans cook, heat oil in small skillet over medium –high heat. Add onion and cook 5 minutes, stirring often.
  3. Transfer both/bean mixture and cooked onion to a blender in two batches. Add tomato paste and rosemary. Blend to desired smoothness.
  4. Return soup to large saucepan, add salt and pepper and heat to desired temperature for serving. Remove from heat and stir in lemon juice. Garnish with parsley.

Serves 6. 


Nutrition Facts   
Servings Per Recipe: 6  
Amounts Per Serving  
Calories: 196   
  % Daily Value
Total Fat: 3 g 5%
Saturated Fat: Trace Amounts 2%
Cholesterol: Trace Amounts 0%
Sodium: 649 mg 27%
Carbohydrate: 35 g 12%
Dietary Fiber: 7 g 28%
Protein: 8 g 15%
Vitamin A 5%
Vitamin C 20%
Folacin 26%
Calcium 6%
Iron 12%
Potassium  10% 

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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