Tuscan Chickpea Soup
Warm, nourishing, and brimming with flavor, Tuscan Chickpea Soup is a hearty, plant-based recipe perfect for cozy weeknight dinners or meal prep. Packed with tender chickpeas, vibrant kale, and a medley of aromatic herbs like oregano and thyme, this comforting soup offers a taste of rustic Italian cooking in every spoonful. A splash of zesty lemon juice brightens the robust flavors, while a hint of tomato paste lends depth and richness. Customize the texture by partially blending the soup for a creamier consistency, and serve it with crusty bread to soak up every delicious drop. Ready in just under an hour, this one-pot wonder is as wholesome as it is satisfying—perfect for vegan, vegetarian, and health-conscious eaters.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 medium yellow onion
- 2 medium carrots
- 2 celery stalks
- 4 garlic cloves
- 2 tablespoons tomato paste
- 6 cups vegetable broth
- 2 15-ounce cans canned chickpeas (garbanzo beans)
- 1 14-ounce can canned diced tomatoes
- 3 cups kale
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Dice the yellow onion, carrots, and celery. Mince the garlic.
Add the onion, carrots, and celery to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Add the minced garlic and tomato paste to the pot. Stir and cook for 1-2 minutes until fragrant.
Pour in the vegetable broth, then add the canned chickpeas (rinsed and drained) and diced tomatoes (with their juice).
Tear the kale into bite-sized pieces and add it to the pot.
Add the dried oregano, dried thyme, bay leaf, salt, and black pepper to the soup. Stir well to combine.
Bring the soup to a boil, then reduce the heat to a simmer. Cover and cook for 25-30 minutes, stirring occasionally.
Remove the bay leaf from the soup. Use an immersion blender to partially blend the soup for a thicker texture, if desired. Alternatively, blend about 2 cups of the soup in a blender and return it to the pot.
Stir in the lemon juice and adjust the seasoning with more salt and pepper, if needed.
Serve hot, garnished with fresh parsley if desired, along with crusty bread on the side.
Nutrition Facts
Calories |
334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1240 mg | 54% | |
| Total Carbohydrate | 44.1 g | 16% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 11.6 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 149 mg | 11% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 925 mg | 20% | |
*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.
