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–+ servings

Tuscan Chickpea Soup

A hearty and flavorful soup made with chickpeas, tomatoes, and fresh herbs, inspired by the rustic cuisine of Tuscany.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course, Soup
Cuisine: Italian
Calories: 250
Ingredients Method Nutrition Notes

Ingredients
  

Vegetables
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 2 medium carrots diced
  • 2 stalks celery diced
  • 1 can diced tomatoes 14.5 oz
Legumes
  • 2 cans chickpeas 15 oz each, drained and rinsed
Liquids
  • 4 cups vegetable broth
  • 1 cup water
Herbs and Spices
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon red pepper flakes optional for heat
  • 1 bunch fresh parsley chopped for garnish
Fats
  • 2 tablespoons olive oil for sautéing
Seasoning
  • to taste salt
  • to taste black pepper

Method
 

Prepare the Vegetables
  1. Heat the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 minutes until softened.
  2. Add the minced garlic and cook for another minute until fragrant.
Add the Remaining Ingredients
  1. Stir in the diced tomatoes, chickpeas, vegetable broth, water, oregano, thyme, bay leaf, and red pepper flakes. Bring to a boil.
  2. Reduce the heat to low and let it simmer for about 25 minutes, stirring occasionally.
Season and Serve
  1. Remove the bay leaf and season the soup with salt and black pepper to taste.
  2. Ladle the soup into bowls and garnish with fresh parsley before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 35gProtein: 12gFat: 7gSaturated Fat: 1gFiber: 10gSugar: 4g

Notes

This soup can be stored in the refrigerator for up to 3 days and freezes well for up to 3 months.

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