Tuscan Chick Pea Tomato Soup

Nutriscore Rating: 80/100

Warm and hearty, this Tuscan Chickpea Tomato Soup is a comforting blend of Mediterranean flavors that’s both nutritious and satisfying. Featuring a base of robust garlic, sweet onions, and vibrant carrots, this soup is enriched with canned chickpeas and crushed tomatoes, making it a protein-packed, fiber-rich option perfect for cozy dinners. The addition of smoked paprika, oregano, and basil adds layers of savory depth, while a splash of lemon juice brightens every spoonful. This one-pot recipe comes together in just 45 minutes and can be partially blended to achieve a creamy-yet-rustic texture. Serve this flavorful Tuscan-inspired soup piping hot with a drizzle of olive oil or a side of crusty bread for a wholesome meal that’s sure to please. Perfect for busy weeknights or make-ahead lunches, this vegetarian soup is as versatile as it is delicious!

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

17 items

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 1 medium, diced carrot
• 1 medium, diced celery stalk
• 4 cloves, minced garlic
• 28 ounces canned crushed tomatoes
• 15 ounces, drained and rinsed canned chickpeas
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon smoked paprika
• 1 leaf bay leaf
• 2 tablespoons, chopped fresh parsley
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon (adjust to taste) black pepper
• 0.25 teaspoon (optional, for a hint of heat) red pepper flakes
• 1 tablespoon lemon juice

📝 Instructions

9 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion, carrot, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.

3. Stir in the minced garlic and cook for another 1 minute, until fragrant.

4. Add the canned crushed tomatoes, chickpeas, vegetable broth, oregano, basil, smoked paprika, and bay leaf. Stir to combine.

5. Bring the mixture to a simmer, then reduce the heat to low and cook uncovered for 20 minutes, stirring occasionally.

6. Remove the bay leaf and discard it.

7. Using an immersion blender, blend the soup partially to create a creamy texture while still leaving some chunks for a rustic feel. Alternatively, transfer about half of the soup to a blender, blend until smooth, and return it to the pot.

8. Stir in the fresh parsley, lemon juice, salt, black pepper, and red pepper flakes (if using). Adjust seasonings as needed.

9. Serve hot, garnished with additional parsley or a drizzle of olive oil if desired. Enjoy with crusty bread for a complete meal!

Nutrition Facts

1 serving (609.7g)

Calories		353
% Daily Value*
Total Fat		11.0 g	14%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0.6 g
Cholesterol		0 mg	0%
Sodium		1626 mg	71%
Total Carbohydrate		51.8 g	19%
	Dietary Fiber	12.8 g	46%
	Total Sugars	16.5 g
Protein		13.4 g	27%
Vitamin D		0.0 mcg	0%
Calcium		135 mg	10%
Iron		5.5 mg	30%
Potassium		1175 mg	25%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 398 cal (27.7%%)

Protein: 214 cal (14.9%%)

Carbs: 825 cal (57.4%%)