Warm up on a cold day with this super tasty Mexican Garbanzo Soup that can be whipped together in 30 minutes! Made with chickpeas, quinoa and plenty of vegetables, this healthy soup is meatless and hearty, yet loaded with plant-based protein. Perfect for soup season! {Vegan & Gluten-free}
Table of Contents
Mexican Soup with Chickpeas
Soup is a constant for us, especially during the colder season, and this ultra-simple Mexican chickpea soup is a family-fave. It comes together in one pot, makes lots of leftovers, and reheats great 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 fiber and protein.
If you love this meatless recipe, you’ll also want to check out this Vegan 3-Bean Chili and Slow Cooker White Bean Soup!
Elysia’s Recipe Recap
- One pot for minimal clean-up
- Loaded with veggies to get plenty of vitamin C, folate and potassium to help support your immune system and overall heart health
- One serving has 13g of plant-based protein and 11g of fiber to keep you full!
- Stores well in the freezer
- Hearty, family-friendly flavors even kids enjoy
Ingredient Notes
- Vegetables: Red bell pepper, red onion, fresh garlic cloves, jalapeno pepper, and corn add plenty of flavor and color.
- Seasonings: Chili powder, garlic powder, cumin provide a Mexican flair. Plus, salt and pepper to taste!
- 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 fiber and are ready to eat straight out of the can.
- Fire-roasted Tomatoes: Fire-roasted tomatoes add a smoky sweet flavor.
- Cilantro: For a refreshing kick. You can also sub in other fresh herbs like fresh parsley.
- Pure Maple Syrup: To add a hint of sweetness.
How to Make Garbanzo Soup – Step-by-Step Instructions
- 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.
Scroll to the recipe card below for the full printable recipe!
Expert 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.
Recipe FAQs
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.
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.
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.
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. We also love it along with this Almond Flour Cornbread or and Guacamole without Tomatoes!
Or, you can pair it as a side dish with sandwiches, a hearty salad or some nice crusty bread.
Recipe Variations
- To make it spicier: Leave the seeds in the jalapeno pepper, or try using dried ancho chilies. 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 thawed frozen spinach or kale, sweet potato cubes, leeks, celery, or carrots.
- Switch up the grains: Try using brown rice, barley or bulgur instead of quinoa.
- Try different beans: Switch it up with black beans, white kidney beans or lima beans.
More Healthy Soup Recipes
- Healthy Chicken Tortilla Soup Recipe
- Hearty Italian White Bean Soup
- Spiced Carrot and Lentil Soup
- Turkey Sausage and Kale Soup
Did you make this recipe? Scroll down to leave a star rating and review!
Mexican Chickpea Soup
Ingredients
- 1 tablespoon olive oil
- 1 red bell pepper, diced
- 1/2 large red onion, finely diced
- 4 garlic cloves, minced
- 1/2 large jalapeno pepper, seeded and diced
- 2 tablespoons chili powder
- 2 teaspoons garlic powder
- 1 teaspoon ground cumin
- 3-5 cups reduced sodium vegetable broth (or more to taste)
- 3/4 cup uncooked quinoa, rinsed
- 2 15 ounce cans low sodium chickpeas or garbanzo beans, drained and rinsed
- 1 28 ounce can fire-roasted tomatoes
- 1 cup fresh or frozen corn kernels
- 1/3 cup chopped cilantro
- 2 tablespoons pure maple syrup
- Salt and pepper, to taste
Instructions
- Heat oil in a Dutch oven or large pot over medium-high heat. Add the red pepper, red onion, garlic, and jalapeno. Cook and stir until tender, about 3-5 minutes.
- Add in the spices and cook for an additional minute. Next, add the broth and quinoa. Bring to a boil, reduce heat and simmer uncovered until quinoa is tender, about 10 minutes.
- Add the canned tomatoes, chickpeas, corn, cilantro and maple syrup. Cook for an additional 10 minutes over medium heat, stirring occasionally. Season with salt and pepper, to taste.
- Top with crushed tortilla chips, diced avocado, lime wedges, shredded cheese, and additional chopped cilantro, if desired.
Notes
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- This recipe is almost like a cross between a 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.
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- Be sure to stir the soup as it’s simmering to prevent the quinoa from sticking to the bottom of the pan.
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- 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.
Nutrition
This recipe was originally posted in February 2023 and the text, formatting and some photos were updated in October 2025.
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