Description
This Tuscan Chickpea Soup is a hearty and healthy Italian soup made with chickpeas, tomatoes, and herbs. A perfect cozy dinner that’s vegan, protein-packed, and easy to make in one pot.
Ingredients
2 tablespoons olive oil
1 yellow onion, chopped
3 garlic cloves, minced
2 carrots, diced
2 celery stalks, diced
2 tablespoons tomato paste
1 can (14 oz) diced tomatoes
4 cups vegetable broth
2 cans (15 oz each) chickpeas, rinsed and drained
1 bay leaf
1 teaspoon dried thyme
1 teaspoon rosemary
1 teaspoon salt
1/2 teaspoon black pepper
2 tablespoons fresh parsley, chopped
To serve: crusty bread
Instructions
1. Heat olive oil in a large pot over medium heat. Add chopped onion, carrots, and celery. Sauté until softened, about 5-7 minutes.
2. Stir in the minced garlic and cook for another minute until fragrant.
3. Add tomato paste and stir, cooking it for 2 minutes to deepen the flavor.
4. Pour in the diced tomatoes and combine everything.
5. Add vegetable broth, bay leaf, thyme, and rosemary. Bring to a gentle simmer.
6. Add chickpeas and let the soup simmer uncovered for 20-25 minutes.
7. Use an immersion blender to partially blend the soup for a creamy texture, leaving some chickpeas whole.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with fresh parsley and slices of crusty bread.
Notes
This soup freezes well for up to 2 months.
You can fully blend it for a smooth texture if desired.
Add kale or spinach in the last 5 minutes for extra greens.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 310
- Sugar: 6g
- Sodium: 640mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 11g
- Protein: 13g
- Cholesterol: 0mg