Description
Warm your soul with this rustic Tuscan Chickpea Soup—an easy recipe packed with comforting flavors, healthy ingredients, and Mediterranean flair. Whether you’re searching for quick dinner ideas, a cozy lunch prep, or healthy soup recipes, this one-pot wonder checks every box. Made with chickpeas, vegetables, and herbs, it’s hearty, nourishing, and perfect for both vegetarians and meatless Mondays. Ideal for meal prep, gluten-free diets, or a simple, satisfying bowl on a chilly night.
Ingredients
2 tablespoons olive oil
1 medium onion, diced
2 medium carrots, sliced
2 stalks celery, chopped
3 cloves garlic, minced
1 tablespoon tomato paste
2 cans chickpeas, drained and rinsed (15 oz each)
4 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon salt
1/2 teaspoon black pepper
1/4 cup chopped fresh parsley
Instructions
1. Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery. Sauté for 5–7 minutes until softened.
2. Stir in minced garlic and tomato paste. Cook for another 2 minutes.
3. Add chickpeas, broth, thyme, rosemary, salt, and pepper. Bring to a boil.
4. Reduce heat and let it simmer for 20 minutes.
5. Use an immersion blender to partially blend the soup for a creamy texture.
6. Taste and adjust seasoning.
7. Serve hot, garnished with chopped parsley and an extra drizzle of olive oil if desired.
Notes
For extra creaminess, blend more of the soup or stir in a spoonful of cashew cream.
Add a pinch of chili flakes if you like a spicy edge.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6g
- Sodium: 890mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: tuscan chickpea soup, healthy soup, vegetarian soup, easy dinner, quick lunch