Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Tuscan Chickpea Soup

Tuscan Chickpea Soup

  • Author: Mary
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Appetizers
  • Method: Simmering
  • Cuisine: Italian
  • Diet: Gluten Free, Vegetarian (with vegetable broth), Vegan (if using vegetable broth and no meat add-ins)

Description

Tuscan Chickpea Soup is a hearty and comforting Italian-inspired dish combining creamy chickpeas, fragrant herbs, and rich extra virgin olive oil. This nutritious soup is perfect for cozy dinners or healthy lunches, offering a simple yet flavorful meal that is easy to make and highly customizable.


Ingredients

Scale

Main Ingredients

  • 2 cups cooked chickpeas (or 1 can, rinsed and drained)
  • 3 tablespoons extra virgin olive oil
  • 3 cloves garlic, finely chopped
  • 1 medium onion, finely chopped
  • 4 cups vegetable or chicken broth
  • 1 tablespoon fresh rosemary needles, chopped
  • 2 cups fresh spinach or kale, roughly chopped (optional)
  • Salt, to taste
  • Freshly ground black pepper, to taste

Instructions

  1. Prepare your ingredients: Finely chop the onion and garlic, rinse the chickpeas if using canned, and pick fresh rosemary needles from the stem. Wash and roughly chop the leafy greens if using.
  2. Sauté aromatics: Heat the extra virgin olive oil in a large pot over medium heat. Add the chopped onion and cook for about 5 minutes until translucent. Add the garlic and rosemary, sautéing for another 1 to 2 minutes until fragrant.
  3. Add chickpeas and broth: Pour in the chickpeas and broth, bring to a gentle boil, then reduce heat and simmer for roughly 20 minutes to meld flavors and soften chickpeas further.
  4. Incorporate greens and season: Stir in the spinach or kale until wilted. Season generously with salt and freshly ground black pepper. Cook for an additional 5 minutes.
  5. Final touches and serve: Optionally blend a portion of the soup for a creamier texture, then stir it back in. Drizzle with a bit more olive oil before serving to enhance the flavors.

Notes

  • Use good-quality extra virgin olive oil for authentic Tuscan flavor and richness.
  • Don’t skip the fresh rosemary as it provides key earthy and piney aroma.
  • Cook the soup low and slow to allow chickpeas to fully soften and flavors to deepen.
  • Set aside some chickpeas if you plan to blend part of the soup to maintain texture contrast.
  • Adjust salt gradually since broth saltiness varies; taste as you go.

Nutrition

  • Serving Size: 1 bowl (about 1.5 cups)
  • Calories: 220
  • Sugar: 3g
  • Sodium: 600mg
  • Fat: 8g
  • Saturated Fat: 1g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 28g
  • Fiber: 8g
  • Protein: 10g
  • Cholesterol: 0mg

Keywords: Tuscan Chickpea Soup, Italian soup, chickpea recipe, healthy soup, gluten free, vegan, vegetarian, easy soup