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
- 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.
- 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.
- 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.
- 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.
- 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