Mexican Garbanzo Bean Soup

Warm up on a cold day with this super tasty Mexican Garbanzo Soup! Made with chickpeas, quinoa and plenty of vegetables, this healthy soup is meatless, hearty, and such a simple recipe to make. Perfect for soup season! {Vegan & Gluten-free}

A bowl of Mexican garbanzo soup, topped with shredded cheese, green onion and cilantro.

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Mexican Soup with Garbanzo Beans

During the colder months, soup is one of our go-to meals, and this Mexican garbanzo soup is no exception! Not only is this soup delicious, it’s also easy to prepare in one pot and makes excellent leftovers, perfect for a thermos or freezer meal.

Not to mention, it’s packed with nutrient-rich vegetables to help keep you healthy during cold and flu season, while the beans and quinoa pack plenty of fibre and protein.

Garbanzo beans, also known as chickpeas, provide a hearty base for this soup. You can use canned chickpeas or soak dried chickpeas overnight before adding them to the soup.

This vegan chickpea soup recipe tends to thicken as it sits, so you can eat it as a soup on day one or like a quinoa chili the next day. You can also switch up the toppings to keep it fun and interesting.

Either way, you can’t go wrong with this delicious recipe!

If you love this meatless recipe, you’ll also want to check out this 3-Bean Chili and Slow Cooker White Bean Soup!

A dutch oven full of cooked healthy chickpea soup.

Why We Love This Easy Garbanzo Bean Soup Recipe

One pot: You can toss all of the ingredients for this simple soup into one pot for a hearty and balanced meal with minimal clean up!

Healthy ingredients: The vegetables provide plenty of nutrients like vitamin C, folate and potassium to help support your immune system and overall heart health, while garbanzo beans and quinoa provide the bulk of the fibre and protein in this recipe. One serving contains 13 grams of protein and 11 grams of fibre to keep you feeling nourished and satisfied.

Freezer-friendly: Garbanzo bean vegetable soup is great to freeze either in individual portions or meal-size portions for a quick and easy meal perfect for busy weeknights.

Ingredient Notes

Ingredients for Mexican garbanzo soup, including garlic cloves, corn, maple syrup, fire roasted tomatoes, vegetables, vegetable broth, chickpeas, quinoa and seasonings.

Olive oil: Used to saute the vegetables and add some healthy fat.
Vegetables: Red bell pepper, red onion, fresh garlic cloves, and jalapeno pepper add plenty of flavour and colour to the soup. You can sub in a different colour bell pepper or yellow onion, if desired.
Seasoning: Chili powder, garlic powder, cumin provide a Mexican flair.
Vegetable Broth: Use reduced sodium vegetable broth to keep sodium levels down. Chicken broth can be used as well if you don’t require a plant-based option.
Quinoa: Rinse uncooked quinoa well in a fine mesh colander before cooking.
Chickpeas: Also known as garbanzo beans. Act as a great source of protein and fibre for a nice hearty soup.
Fire-roasted Tomatoes: Fire-roasted tomatoes add a smoky sweet flavour. Regular diced tomatoes can be used as well if you don’t have fire-roasted on hand and add a bit of tomato paste for a rich tomato broth.
Corn Kernels: Use fresh or frozen corn kernels.
Cilantro: To add a refreshing kick. You can also sub in other fresh herbs like fresh parsley.
Pure Maple Syrup: To add a hint of sweetness to balance out the flavours.
Salt and Black Pepper: Add to taste.

How to Make Garbanzo Soup – Step-by-Step Instructions

Red onion, bell pepper, jalapeno and garlic sauteing in olive oil in a large dutch oven.

Vegetables sauteing for the Mexican garbanzo soup in a large dutch oven.

In a large Dutch oven or soup pot, heat oil over medium-high heat. Cook the red pepper, red onion, garlic, and jalapeno for about 3-5 minutes or until tender.
Next, add in the spices and cook stirring for one minute. Then add in the broth and the quinoa. Bring to a boil, then reduce heat to a simmer and cook the quinoa, uncovered for about 10 minutes.
Lastly, add the canned tomatoes, chickpeas, corn, cilantro and maple syrup. Cook over medium heat for 10 minutes, stirring occasionally. Add salt and pepper to desired taste preference.
Serve with crushed tortilla chips, diced avocado, lime wedges, shredded cheese, and additional chopped cilantro, if desired.

A spoon in a bowl of garbanzo bean soup.

Keep scrolling to the recipe card below for the full printable recipe!

Recipe Tips:

This vegan soup is almost like a cross between a Mexican garbanzo soup and a chickpea chili. Serve it up with more broth for a thinner soup-like consistency or with less broth for a thicker quinoa chili.

Be sure to stir the soup as it’s simmering to prevent the quinoa from sticking to the bottom of the pan.

This chickpea quinoa soup tends to thicken significantly as it sits since the quinoa absorbs a lot of the liquid. Be sure to keep some extra broth on hand to thin it out as needed before serving.

A ladle full of garbanzo bean vegetable soup over a pot of soup.

Recipe FAQs

Are canned chickpeas the same as garbanzo beans?

Yes, chickpeas and garbanzo beans are the same. “Garbanzo” is the Spanish term for chickpeas.

Do you have to rinse canned chickpeas before cooking?

It is best practice to rinse canned chickpeas before cooking as it removes excess salt. Rinsing also makes chickpeas less gas-producing and easier to digest.

Do you peel chickpeas for soup?

Chickpeas don’t need to be peeled for soup as the skin is very thin and won’t be noticeable in the soup. That being said, sometimes when you’re rinsing the chickpeas, some of the skins will fall off naturally, so you can remove any visible skins.

Can I use dried chickpeas for garbanzo bean soup instead of canned?

For sure! However, if using dried chickpeas or garbanzo beans, the beans will need to be soaked prior to making the soup.

Cover about 1 pound of dry chickpeas with 1-2 inches of water, and let soak 8-24 hours. For a quick soak option place about 1 pound of chickpeas in a large pot, cover it with water and bring it to a boil. Cook for 2 minutes, turn off the heat, cover and allow chickpeas to soak for 1 hour.

Can I make this soup in a slow cooker?

Yes, this soup can be made in a slow cooker. To prepare, saute the vegetables on the stove top before adding them to the slow cooker or saute them directly in the crock pot if it has a saute function. Continue the recipe as directed, and cook on low for 7-8 hours or high for 3-4 hours.

A tortilla chip dipping into Mexican soup with garbanzo beans.

Storage Guidelines

Refrigerator: Store cooled leftover soup in a sealed airtight container for 3-4 days.

Freezer: Allow soup to cool to room temperature. Place cooled soup in a freezer safe container or large zip top freezer bag, remove any remaining air and seal. Store in the freezer for up to 3 months. I also love using these Souper Cubes to freeze smaller portions!

To reheat: For best results, let your garbanzo soup thaw in the fridge overnight. Then, place it in a large saucepan over medium-low heat, stirring frequently, until heated through.

Serving Suggestions

This hearty garbanzo bean soup is excellent served on a cold day and is even better when topped up with diced avocado, shredded cheese, extra cilantro, and/or crushed tortilla chips. It also pairs well as a side dish with sandwiches, a hearty salad or some nice crusty bread.

Try it along with any of the following:

Recipe Variations

To make more spicy: Leave the seeds in the jalapeno pepper, or try using dried ancho chillies. You can also add a pinch of red pepper flakes or cayenne or serve with a bit of hot sauce or sriracha.
Add extra vegetables: Add in frozen-thawed spinach or kale, sweet potato cubes, leeks, celery, or carrots.
Switch up the grains: Try using brown rice, barley or bulgar instead of quinoa.
Try different beans: Switch it up with black beans, white kidney beans or lima beans.

A bowl of chickpea quinoa soup, topped with cilantro, green onion and shredded cheese.

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Course dinner, Soup