Garbanzo Bean and Wild Rice Vegetable Soup

Alright, y’all! 

I’ve got a recipe for you guys today and while it’s pretty simple, I’m very excited about this one. This is actually one of my most popular pins– you should follow me there by the way (: Shameless plug. 

Anyway, not only is it one of my most popular pins, but also one of the most searched recipes on my blog so far, so I’ve decided to finally put it up. 

Just a couple of things before I get started…

So, I’ve made this quite a few times since the first time. I changed some things along the way- taken some things out, added some things in, you know, just trying to get the best results possible. 

Originally, I used smoked sea salt, sweet basil, and tarragon. I’ve decided to no longer use those for two reasons; one being that I ran out of both the smoked sea salt and the sweet basil. Two, being that I didn’t want that sweet note in the soup anymore, I enjoyed it more when it was just savory and spicy. 

Also, I go back and forth between using a homemade vegetable stock and aquafaba as the base. Either one will work, really. The only thing is that if you use aquafaba, you’ll have to season a lot more than if you use the vegetable stock.  

Lastly, I went from making this in a regular stove top pot to cooking it longer in a slow cooker to really allow all the flavors to set in and mingle together. But again, either would work. It’s all about preference here. 

As mentioned before in other recipes, I’m a season to smell, season to taste, and “eyeball it” type of cook, so please add as much or as little of each ingredient that you’d like. 

Lets begin!

Garbanzo Bean and Wild Rice Vegetable Soup

Garbanzo Beans

One 1 pound bag of beans

7 cups of water


Ideally, you want to rinse and soak your beans before you prepare them for at least a couple of hours. I like to soak them in the morning so they are ready to use in the late afternoon/early evening when I’m ready to cook. However, if you’re not able to complete that step, it’s no big deal. Add beans and water to pot. Salt your water with sea salt. If you plan on reusing your aquafaba for another recipe, you may want to skip that step. Cook for about an hour on a medium-low heat. Separate beans from aquafaba and set aside. 

Wild Rice

1 cup wild rice 

2 1/3 cups water


Salt water with sea salt. Bring to a boil and then add rice. Lower heat and cover. Simmer for about an hour or until all water has dissolved. Set aside. 


1 red onion

1 yellow onion

1 zucchini

1 yellow squash

1 green bell pepper

1 red bell pepper 

1 orange bell pepper 

1 yellow bell pepper 

3 roma tomatoes 

Kale (add however much or however little you’d like)


Alright, now the fun part. While your beans and rice are cooking, dice all your vegetables up in preparation to make your soup. For your tomatoes, you want to remove the seeds and then dice them to add to your soup. Once all vegetables are cut, you can start cooking them down. 

Add about 2 tablespoons of grapeseed oil (or any approved oil for cooking from Dr. Sebi’s Nutritional Guide) to a pot on medium heat. First, add your onions. Allow those to cook for about 1 minute before adding your zucchini and squash. Next, add your peppers. Add sea salt and allow those to cook and soften slightly. Once slightly soft, add your tomatoes and kale. After you add your kale, add a little more sea salt and cover the pot to let the steam help cook your kale down. I do this about 2-3 times to ensure I have a healthy amount of kale in my soup. 


1 tbsp onion powder

1 tbsp oregano

1 tbsp basil 

1 tbsp cayenne 

1 tsp sea salt

1 pinch of thyme 


The water from your vegetables should be in your pot at this point. Add your seasonings to your vegetables. Stir. After they are nicely combined, add the wild rice to your pot. Stir to incorporate fully. Once that is fully incorporated, add half of your garbanzo beans. 

Now, you want to add about 2 cups of your preferred liquid, whether it be aquafaba or homemade vegetable stock. 

Let me know if you want the recipe for the homemade vegetable stock. 

After you add your liquid, season again. If you’re using vegetable stock, use a light hand. If you’re using aquafaba, you can use a heavier hand. Stir completely and add the remainder of your garbanzo beans. Cover and let cook for at least 45 minutes. 

After it’s been cooking for awhile, you’ll want to peek at it. Here you may, or may not, need to add some more of your preferred liquid. Either way, you’ll want to add some tomato paste to thicken it up and give it some additional flavor, recipe for that is included  . That step truly makes all the difference!

From this point, it’s really up to you how you’d like to finish. Cook for however long you’d like. Season to your tasting pleasure and voilà, you’re done!

I really hope you enjoy (: 

Let me know if you try this one out. I’ve seen some pins of people remaking it and they looked amazing! 

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