Zuppa Di Ceci
Warm, hearty, and infused with rustic Italian flavors, Zuppa di Ceci (Chickpea Soup) is the perfect dish for cozy evenings or nourishing lunches. This traditional recipe highlights tender chickpeas simmered in a rich broth of fragrant rosemary, bay leaf, and savory vegetables like onion, carrot, and celery. A touch of tomato paste adds a subtle depth to the soup, while an optional swirl of blending gives it a creamy yet textured consistency. Ready in a little over an hour (with a shortcut using canned chickpeas), this comforting one-pot meal pairs beautifully with crusty bread and a drizzle of olive oil. Bursting with wholesome ingredients and Mediterranean flair, Zuppa di Ceci is a simple yet satisfying way to embrace the warmth of Italian home cooking.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 250 grams Dried chickpeas (or canned, drained and rinsed)
- 3 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 large Garlic cloves, minced
- 1 medium Carrot, diced
- 1 medium Celery stalk, diced
- 1.5 tablespoons Tomato paste
- 1 liter Vegetable or chicken stock
- 1 small Fresh rosemary sprig
- 1 single Bay leaf
- 1 teaspoons Salt
- 0.5 teaspoons Black pepper, freshly ground
- 4 slices Crusty bread for serving
Instructions
1. If using dried chickpeas, soak them in water overnight, then drain and rinse. Boil the soaked chickpeas in fresh water for about 60-70 minutes until tender. Drain and set aside.
2. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes until soft and translucent.
3. Add the minced garlic and cook for another minute until fragrant.
4. Stir in the diced carrot and celery, cooking for 5 minutes to soften the vegetables slightly.
5. Add the tomato paste and cook for 2 minutes, stirring frequently, to develop its flavor.
6. Pour in the vegetable or chicken stock, then add the cooked (or canned) chickpeas, rosemary sprig, and bay leaf.
7. Season the soup with salt and ground black pepper. Stir to combine.
8. Bring the soup to a gentle simmer, cover the pot, and let it cook for 20-30 minutes, allowing the flavors to meld together.
9. Remove the rosemary sprig and bay leaf from the pot. If desired, use an immersion blender to puree a portion of the soup for a creamier texture while leaving some chickpeas whole.
10. Adjust seasoning to taste with additional salt and pepper, if needed.
11. Serve the soup hot with slices of crusty bread on the side. Drizzle with extra olive oil for a finishing touch, if desired.
Nutrition Facts
Calories |
1588 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.3 g | 76% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7928 mg | 345% | |
| Total Carbohydrate | 215.7 g | 78% | |
| Dietary Fiber | 31.7 g | 113% | |
| Total Sugars | 30.8 g | ||
| Protein | 53.4 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 2178 mg | 46% | |
*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.
