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Tuscan Chickpea Soup

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Tuscan chickpea soup is a cozy, hearty Italian-inspired dish made with chickpeas, vegetables, tomatoes, and fragrant herbs. It’s easy, nourishing, and full of rustic flavor—perfect for chilly nights or wholesome meal prep.

  • Author: Julia
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4–6 servings
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian
  • Diet: Vegan

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 sprig fresh rosemary or 1/2 teaspoon dried thyme
  • Salt and pepper, to taste
  • Optional: 2 cups fresh spinach or kale
  • Optional: 1 tablespoon lemon juice

Instructions

  1. Heat olive oil in a large soup pot over medium heat.
  2. Add onion, carrots, and celery. Sauté for 5–6 minutes until softened.
  3. Stir in garlic and cook for 1 minute until fragrant.
  4. Add chickpeas, diced tomatoes, vegetable broth, rosemary or thyme, salt, and pepper.
  5. Bring to a boil, then reduce heat and simmer for 20–25 minutes.
  6. Optional: Mash some chickpeas or blend 1 cup of the soup and stir it back in for a thicker texture.
  7. If using greens, stir them in during the last 5 minutes of cooking until wilted.
  8. Finish with a splash of lemon juice before serving and drizzle with olive oil if desired.

Notes

  • For added flavor, include a parmesan rind while simmering (not vegan).
  • Add red pepper flakes for heat or pasta for extra heartiness.
  • Use cooked dried chickpeas if preferred—1.5 cups equals one can.
  • Soup thickens over time; thin with broth or water when reheating.
  • Freezes well for up to 2 months in sealed containers.

Nutrition

Find it online: https://juliameals.com/tuscan-chickpea-soup/