Description
Tuscan Chickpea Soup is a hearty, vegan soup recipe loaded with chickpeas, carrots, celery, and herbs in a flavorful vegetable broth. This healthy, gluten-free meal is perfect for weeknight dinners or meal prep. Enjoy a warm, comforting taste of Tuscany in every bite.
Ingredients
2 tablespoons olive oil
1 yellow onion, diced
2 carrots, diced
2 celery stalks, diced
3 garlic cloves, minced
3 cups cooked chickpeas or 2 (15 oz) cans, drained and rinsed
1 teaspoon fresh rosemary, chopped (or ½ tsp dried)
1 teaspoon fresh thyme, chopped (or ½ tsp dried)
4 cups vegetable broth
½ teaspoon red pepper flakes (optional)
Salt and black pepper, to taste
¼ cup fresh parsley, chopped
Additional olive oil for drizzling before serving
Instructions
1. Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Sauté until softened, about 5–7 minutes.
2. Stir in the garlic and cook for 1 more minute until fragrant.
3. Add the chickpeas, rosemary, thyme, salt, pepper, and red pepper flakes (if using). Stir well to combine.
4. Pour in the vegetable broth and bring to a gentle boil.
5. Reduce heat to low and let the soup simmer uncovered for 25–30 minutes to let flavors develop.
6. For a thicker texture, blend part of the soup using an immersion blender or blend 1 cup and return it to the pot.
7. Stir in chopped parsley and adjust seasoning if needed.
8. Serve hot with a drizzle of olive oil and crusty bread.
Notes
If using dried chickpeas, soak 1 cup overnight and cook until tender before using.
For added creaminess, blend more of the soup or stir in a bit of cashew cream.
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 (about 2 cups)
- Calories: 280
- Sugar: 5g
- Sodium: 640mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 37g
- Fiber: 10g
- Protein: 11g
- Cholesterol: 0mg