Description
This creamy Tuscan chickpea soup is a comforting, protein-packed meal featuring chickpeas, vegetables, aromatic herbs, and a swirl of cream. It’s quick, easy, and perfect for cozy nights or busy weeknights, with a velvety texture and rustic Italian flavor.
Ingredients
- 2 tablespoons olive oil (extra virgin preferred)
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 teaspoon fresh rosemary, chopped (or 1/2 teaspoon dried)
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes (optional)
- 2 (15-ounce) cans chickpeas, drained and rinsed (or 3 cups cooked chickpeas)
- 1 (14-ounce) can diced tomatoes (fire-roasted if possible)
- 4 cups vegetable broth (low-sodium recommended)
- 1 bay leaf
- 1/2 teaspoon salt (plus more to taste)
- 1/4 teaspoon black pepper
- 1/2 cup heavy cream (or full-fat coconut milk for dairy-free)
- 2 cups baby spinach or chopped kale
- 1 tablespoon lemon juice
- Extra olive oil, for drizzling
- Fresh parsley, chopped (for garnish)
- Grated Parmesan cheese, optional (for serving—skip for vegan)
Instructions
- Dice the onion, mince the garlic, and chop the carrots and celery into small pieces.
- Heat olive oil in a large soup pot over medium heat. Add onion, carrots, and celery. Cook, stirring often, until veggies are softened and onions are translucent.
- Stir in garlic, rosemary, thyme, smoked paprika, and red pepper flakes. Sauté for 1 minute until fragrant.
- Add drained chickpeas and diced tomatoes. Stir well to combine.
- Pour in vegetable broth, add bay leaf, salt, and pepper. Bring to a gentle boil, then reduce heat and simmer uncovered for 20 minutes. Skim any foam that rises.
- Remove the bay leaf. Using an immersion blender, blend about half the soup directly in the pot, leaving some chickpeas and veggies whole for texture. If using a regular blender, cool the soup slightly, blend half in batches, and return to the pot.
- Stir in heavy cream or coconut milk. Add spinach or kale, and let simmer for another 2-3 minutes until wilted. Taste and adjust salt and pepper as needed.
- Stir in lemon juice for brightness. Ladle soup into bowls, drizzle with olive oil, sprinkle with parsley, and top with Parmesan if desired.
Notes
Blend only half the soup for the best creamy yet rustic texture. Add cream or coconut milk at the end over low heat to avoid curdling. Adjust seasoning to taste, and add more broth if the soup is too thick. Soup is naturally gluten-free and easily made vegan by using coconut milk and skipping Parmesan. Leftovers keep well and taste even better the next day.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Soup
- Cuisine: Italian
Nutrition
- Serving Size: About 1.5 cups (360ml) per serving
- Calories: 280
- Sugar: 7
- Sodium: 650
- Fat: 10
- Saturated Fat: 3
- Carbohydrates: 32
- Fiber: 7
- Protein: 11
Keywords: Tuscan chickpea soup, creamy chickpea soup, Italian soup, vegetarian soup, vegan soup, comfort food, easy soup recipe, gluten-free soup, plant-based soup, cozy dinner