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Home / Recipe: Fiber-Rich Garbanzo Bean Soup

Recipe: Fiber-Rich Garbanzo Bean Soup

Garbanzo Bean Soup
Looking for a super easy and tasty way to boost fiber that doesn’t involve crunching on anything hard, raw or tasteless? Try a comforting bowl of creamy garbanzo bean soup (minus the cream!) Did you know just one cup of garbanzo beans provides more than twice the amount of fiber most people consume in an entire day? By incorporating pureed superfood hemp seeds in place of dairy cream you not only get a rich and creamy garbanzo bean soup texture, but also a bit more fiber in addition to a powerful anti-inflammatory omega fat called GLA (gamma linolenic acid.) GLA is difficult to get in the modern day diet and is not found in many foods, but hemp seeds happen to be a very rich source. In addition to the fiber and GLA, the garbanzo bean soup also incorporates nutrient-rich vegetables and even fruit! Believe it or not, pureed Granny Smith apples blend amazingly well with garbanzo beans and add just a hint of tartness.

How a Cup of Garbanzo Bean Soup Can Help Reduce Inflammation, Balance Hormones and More

Did you know that increasing your intake of fiber-rich garbanzo beans can help lower systemic inflammation? Fiber has been show to help reduce C-reactive protein levels, which is a measure of inflammation in your bloodstream. (1) Garbanzo bean soup and other fiber-rich bean soups can also be particularly helpful for keeping you feeling full and satisfied, which is critical for long term weight management. And, did you know that simply reducing body fat will in and of itself reduce whole body inflammation? In addition, adding more fiber to your diet in the form of beans could help balance hormones, specifically estrogen dominance. Having too much estrogen circulating around is a big issue these days (for both women AND men!) Estrogen dominance is associated with a number of different very bothersome symptoms including depression/ mood swings, weight gain, infertility, loss of libido, etc. There are a number of different lifestyle changes you can make to balance estrogen, but one of the easiest things to do is to simply get more fiber in your diet. Fiber binds itself to “bad” estrogens and helps eliminate them from your body, which in turn helps balance hormones. All beans, including garbanzo beans, are also a great source of antioxidants and plant-based anti-aging and anti-inflammatory substances called phytonutrients. Who knew adding a tasty cup of garbanzo bean soup to your daily diet could do so much!
Click HERE to learn more about the benefits of adding garbanzo beans (or any bean, for that matter) to your diet.

Boosting the Flavor of Your Garbanzo Bean Soup Recipe

If you want to add more flavor to your bean soup, try adding just 2 teaspoons of fresh thyme when sautéing the leeks and zucchini.  

Recipe: Fiber-Rich Garbanzo Bean Soup

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  • Yield: 6 1x


  • 3 cups water
  • 1 can (15 ounces chickpeas, rinsed and drained)
  • 4 cloves garlic
  • 3 tablespoons hemp seeds
  • ½ cup chopped dried apple
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil (or macadamia nut oil)
  • 1 large shallot (finely chopped)
  • 2 medium leeks (finely chopped)
  • 2 medium zucchini (finely chopped)
  • 1 Granny Smith apple (finely chopped)
  • Unrefined sea salt & freshly ground black pepper (to taste)


  1. Place the water, chickpeas, garlic, hemp seeds, dried apple and lemon juice in a VItamix and process until smooth and creamy. Set chickpea cream aside.
  2. Heat the oil in a heavy saucepan over medium heat; add the shallots and sauté 3-4 minutes, until shallots are soft. Add the leeks, zucchini and apple and sauté 6 to 7 minutes, until vegetables and apples are very tender. Season with salt and pepper to taste. Remove saucepan from the heat.
  3. Transfer half of the leek, zucchini and apple mixture to the Vitamix with the chickpea cream and pulse several times (note: do not aggressively puree the mixture as you want to leave it slightly textured.)
  4. Pour the chickpea cream mixture into the saucepan with the remaining sautéed leeks, zucchini and apple. Season with salt and pepper to taste. Put the saucepan back on the heat and simmer for 10 minutes. Serve warm.

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© 2024 clean cuisine Recipe by:

Hungry For More Garbanzo Bean Recipes?

Check out some of my favorite garbanzo bean recipes in the links below…. P.S. If you have trouble digesting beans be sure to check out this article on how to make beans easier to digest.


1.      Ajani UA, Ford ES, Mokdad AH. “Dietary fiber and C-reactive protein: findings from national health and nutrition examination survey data.” J Nutr. 2004. May;134(5):1181-1185.

Ivy Larson

In 2010, Clean Cuisine was launched because Ivy Larson wanted to share her anti-inflammatory lifestyle and delicious recipes using ingredients in their most natural and nutrient-rich state. In 2020, Ivy passed the website to Aimee and Madison. Since then, they have been adding new recipes and nutrition posts while updating old recipes and articles. Thanks for visiting Clean Cuisine!

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