This hearty Tuscan Chickpea Soup is packed with chickpeas, fresh veggies, and flavorful herbs. It’s warm, comforting, and perfect for chilly days!
I love how easy this soup is to whip up. Just toss everything in a pot, let it simmer, and enjoy! It’s like a warm hug in a bowl! 🥣❤️
Key Ingredients & Substitutions
Olive Oil: This adds rich flavor to the soup. If you’re looking for a lighter option, avocado oil works well too. In a pinch, canola oil will do.
Chickpeas: The star of the soup! You can use canned chickpeas for convenience, or if you prefer, cook dried chickpeas ahead of time for a fresher taste.
Spinach: Fresh spinach adds a nice pop of color and nutrients. If you don’t have any, try kale or Swiss chard instead. Both will give a lovely texture and flavor.
Vegetable Broth: Homemade broth is fantastic if you have time, but store-bought works perfectly. For a twist, you can use chicken broth for added richness.
Herbs: Fresh herbs like thyme and oregano are best, but dried herbs are convenient and still tasty. You can mix it up; basil or rosemary would also taste great!
How Do I Make Sure My Soup Has Great Flavor?
Flavor-building is key to a delicious soup. Start with sautéing your onions, carrots, and celery in olive oil. This base is known as a “sofrito” and is the backbone of many soups.
- Cook on medium heat until veggies are soft—about 5-7 minutes.
- Add garlic and herbs (oregano and thyme) next, and cook for another minute. This step is important because it helps release their essential oils and flavors.
- Then, toss in the tomatoes before the broth. Cooking the tomatoes with the veggies allows their sweetness to deepen.
- Let the soup simmer; this is where all the flavors come together beautifully. If you have time, let it simmer longer for an even richer taste.
Finish with a squeeze of lemon juice to brighten the entire dish—a little acidity goes a long way!
How to Make Tuscan Chickpea Soup
Ingredients You’ll Need:
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 medium carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon crushed red pepper flakes (optional, adjust to taste)
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth (or chicken broth)
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 cups fresh spinach, roughly chopped
- Salt and freshly ground black pepper, to taste
- Juice of 1 lemon
- Fresh parsley or chives, chopped for garnish
- Grated Parmesan cheese (optional)
- Crusty bread, for serving
How Much Time Will You Need?
This delicious Tuscan Chickpea Soup takes approximately 10 minutes to prep and about 30 minutes to cook. In total, you need around 40 minutes from start to finish. It’s quick and perfect for a cozy meal any day of the week!
Step-by-Step Instructions:
1. Sauté the Vegetables:
Heat the olive oil in a large pot over medium heat. Add the chopped onion, diced carrots, and diced celery. Stir occasionally and cook them until they soften, which should take about 5-7 minutes. This will create a lovely base for our soup!
2. Add Garlic and Herbs:
Now, add the minced garlic, dried oregano, dried thyme, and optional crushed red pepper flakes to the pot. Cook everything together for another minute until it’s fragrant. This step really brings out the flavors!
3. Pour in the Tomatoes:
Next, pour in the can of diced tomatoes along with their juices. Stir everything well to combine the flavors in the pot.
4. Mix in Broth and Chickpeas:
Now it’s time for the broth! Add the vegetable broth and the rinsed chickpeas to the pot. Bring it to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes. This allows all the flavors to meld beautifully.
5. Add the Spinach:
After the soup has simmered, stir in the chopped fresh spinach. Let it cook for another 2-3 minutes until the spinach wilts down.
6. Season and Finish:
Season the soup to taste with salt and freshly ground black pepper. Remove it from the heat and squeeze in the juice from one lemon, giving it a good stir.
7. Serve and Garnish:
Ladle the soup into bowls, and if you’d like, garnish with chopped fresh parsley or chives and a sprinkle of grated Parmesan cheese for a touch of richness.
8. Enjoy with Bread!
Serve your comforting Tuscan Chickpea Soup hot with crusty bread on the side for dipping. Enjoy every bite!
Can I Use Canned Chickpeas Instead of Dried?
Absolutely! Canned chickpeas are super convenient and just as nutritious. Make sure to drain and rinse them before adding them to the soup for the best flavor and texture.
How Can I Make This Soup Vegetarian or Vegan?
This recipe is already vegetarian as it uses vegetable broth. It’s also vegan-friendly, so you’re all set! Just leave out the optional Parmesan cheese or use a vegan alternative if you’d like.
Can I Freeze Leftover Soup?
Yes, you can freeze this soup! Allow it to cool completely, then store it in an airtight container for up to 3 months. When ready to eat, thaw overnight in the fridge and reheat on the stove.
What Other Vegetables Can I Add?
You can customize this soup with other veggies like zucchini, bell peppers, or even potatoes. Just chop them up and add them alongside the carrots and celery in step 1 for a delicious twist!