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Tuscan chickpea soup with spinach, sun-dried tomatoes, and creamy broth served in a white bowl with crusty bread."
Callie Brooks

Tuscan Chickpea Soup

This hearty Tuscan chickpea soup blends garlic, vegetables, tomatoes, and tender chickpeas into a nourishing, rustic vegan dinner — a wholesome bowl full of Mediterranean flavor.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 bowls
Course: Dinner, Soup
Cuisine: Mediterranean, Tuscan
Calories: 290
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tbsp extra virgin olive oil
  • 0.5 yellow onion, diced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 14.5 oz canned diced tomatoes
  • 6 cups vegetable broth (low sodium preferred)
  • 1 tsp dried oregano
  • 0.5 tsp dried thyme
  • 1 bay leaf
  • 2 15 oz cans chickpeas, rinsed and drained
  • 0.5 cup small pasta (ditalini, elbow, or orzo)
  • 2 handfuls fresh spinach (or kale)
  • 0.25 cup fresh parsley, chopped
  • salt and pepper to taste
  • red pepper flakes (optional)
  • crusty bread (optional, for serving)

Equipment

  • Dutch oven or large soup pot
  • wooden spoon
  • measuring cups and spoons
  • knife and cutting board
  • ladle

Method
 

  1. Warm olive oil in a Dutch oven over medium heat. Sauté onion, carrots, and celery until soft and golden.
  2. Add minced garlic and cook for 1 minute. Stir in diced tomatoes, broth, oregano, thyme, and bay leaf.
  3. Bring to a simmer. Cover and cook for 15 minutes to let the flavors develop.
  4. Remove the bay leaf. Add chickpeas and pasta. Cook until pasta is al dente.
  5. Stir in fresh spinach or kale and let wilt for 1–2 minutes.
  6. Season with salt, pepper, and optional red pepper flakes. Garnish with fresh parsley and serve with crusty bread.

Nutrition

Calories: 290kcalCarbohydrates: 38gProtein: 12gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 580mgPotassium: 680mgFiber: 9gSugar: 6gVitamin A: 6400IUVitamin C: 15mgCalcium: 90mgIron: 3.2mg

Notes

Fire-roasted tomatoes add a smoky touch. For best results, sauté aromatics until golden. If prepping ahead, cook pasta separately to avoid sogginess. Add nutritional yeast or Parmesan rind for depth (if not vegan). Season generously before serving.

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