Description
This comforting Tuscan chickpea soup is a hearty, vegan Mediterranean recipe packed with plant-based protein, fiber, and rustic flavors. It’s quick to prepare, uses simple pantry staples, and delivers a creamy, nourishing bowl perfect for chilly evenings or busy weeknights.
Ingredients
Scale
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, peeled and chopped
- 2 celery stalks, chopped
- 3 garlic cloves, minced
- 1 sprig fresh rosemary or 1 teaspoon dried rosemary
- 1 teaspoon fresh thyme or 1/2 teaspoon dried thyme (optional)
- 1 cup crushed tomatoes
- 4 cups vegetable broth (low-sodium preferred)
- 2 cans chickpeas, drained and rinsed (about 3 cups)
- Sea salt and freshly ground black pepper, to taste
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
- 1/4 teaspoon red pepper flakes (optional)
- 1 cup spinach or kale, chopped (optional)
- Crusty bread, for serving (optional)
Instructions
- Dice the onion, chop the carrots and celery, and mince the garlic.
- Heat olive oil in a large soup pot over medium heat. Add onion, carrots, and celery. Sauté for 5-6 minutes until veggies are soft and onion is translucent.
- Add garlic, rosemary, and thyme; cook for another 2 minutes, stirring frequently.
- Stir in crushed tomatoes, scraping up any bits stuck to the bottom. Pour in vegetable broth and bring to a gentle simmer.
- Add drained chickpeas. Season with salt and pepper. Simmer uncovered for 15 minutes, stirring occasionally. Add red pepper flakes if desired.
- Using an immersion blender, pulse half the soup directly in the pot until creamy, leaving some chickpeas whole for texture. Alternatively, transfer 2 cups of soup to a blender, puree, and return to the pot.
- Stir in chopped spinach or kale if using. Simmer until wilted, about 3 minutes. Taste and adjust seasoning.
- Stir in lemon juice and chopped parsley. Ladle into bowls, garnish with extra parsley, and serve hot with crusty bread.
Notes
For best texture, blend only half the soup. Adjust seasoning to taste, and add greens at the end to prevent sliminess. The soup is flexible—swap veggies or herbs as desired. If too thick, add broth; if too thin, simmer longer. Flavors deepen overnight, making it great for meal prep.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1 1/2 cups per serving
- Calories: 230
- Sugar: 7
- Sodium: 600
- Fat: 6
- Saturated Fat: 1
- Carbohydrates: 34
- Fiber: 8
- Protein: 10
Keywords: Tuscan chickpea soup, vegan soup, Mediterranean recipe, hearty soup, plant-based, gluten-free, easy dinner, healthy soup, chickpea recipe, comfort food