Craving a warm, comforting soup for the upcoming chilly months? Try out my Chickpea Soup recipe! It’s a traditional Italian soup with restaurant-quality flavors – but it only takes 30 minutes to make. Filled with veggies, chickpeas, and spices, this is a nourishing, easily-customizable, and no-fuss meal you can make in advance – perfect for those busy weeknights!
When winter blows in, there’s nothing that feels more like a warm hug from the inside out than serving up heaping, steaming bowls of chickpea soup (also known as pasta e ceci). But don’t let that impressive presentation fool you, it’s deceptively simple to make (and everything is better when featuring Italian flavors!)
Pasta e ceci is a true traditional comfort food that dates back nearly 2,000 years. Seriously, there’s mention of it in the ancient Roman poet Horace’s book, Satires, written around 35 BC! Having kept generations of Italians warm and nourished since ancient times without in-home heating systems, we can feel confident it will warm us up all winter long.
My Pasta e Ceci, though assembled without pasta, can easily be added. And like classic recipes, it's packed with the most nourishing vegetables, like tomatoes, potatoes, and celery, along with chickpeas and warm spices and seasonings. In every bite, you’ll get a rich, timeless flavor that transports you to Rome (aren’t we all dreaming of devouring a large, hearty dish in a quaint restaurant in the heart of Rome, regardless?!) – but my favorite thing about this recipe lies in its versatility. You can pack it with al dente pasta, more vegetables, add in some meat, or garnish with fresh herbs.
Served with a bowl of rice, a simple salad, or a chunk of crusty bread (like this dutch oven artisan bread, you can never go wrong with chickpea soup
For more soul-warming soup recipes perfect for the winter season, check out my Loaded Veggie Soup, Chicken Potato Soup, and Roasted Butternut Squash Soup.
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Why You’ll Love It
Easy soup recipes are lifesavers. They fill us up with nutrients and keep us warm and cozy – without tiring us out in the kitchen with prep. My chickpea soup recipe is extra special, and here’s why you’ll love it:
- Comes together in no time. All you need is half an hour to whip up this creamy chickpea soup before you can dig in. It’s the best busy weeknight dinner when you need an easy, healthy recipe to get all your nutrients in (and leftovers for the next day).
- Beginner-friendly recipe. Pasta e Ceci calls for simple pantry ingredients, simple tools, and a simple process, making it the perfect recipe for kitchen novices.
- Easy to customize. Add pasta, more vegetables, meat, rice – really whatever you want, whenever you want. There’s no chance it won’t turn out delicious.
- Tastes better the next day. Haven’t you noticed that most soups taste more flavorful the next day, after some time marinating? That proves true for this garbanzo bean soup, too. I love making a big batch and serving it the next day, because it’s that much more yummy.
🥂Make it A Rosy Moment
My cozy chickpea soup is a quick and easy comfort food whether you’re hosting friends, feeding family, or just curling up with your comfort show! Here are three ways to turn it into a special moment:
- Tuscan Dinner Party: Serve the soup in shallow bowls topped with a drizzle of good olive oil, shaved Parmesan, and crispy prosciutto. Pair with a rustic loaf of sourdough (or homemade dutch oven bread) and a chilled glass of Pinot Grigio for a relaxed Italian-inspired evening.
- Game Day Potluck: Ladle it into mini bowls or mugs and set out toppings like pesto, spicy chili flakes, and croutons so guests can customize their own. It’s hearty enough to stand next to your favorite dips and sliders.
- Cozy Winter Lunch: Pour the soup into thermoses or handled mugs, add a sprinkle of lemon zest and herbs, and serve with grilled cheese dippers. It’s the perfect comfort meal for a snowy afternoon or casual family get-together.
Important Ingredients
This soup is a ticket to veggie wonderland! Packed with potatoes, tomatoes, celery, onion, and the best spices, it’s a nutrient powerhouse. Let’s dive into all the ingredients you’ll need.
- Extra-Virgin Olive Oil: To coat the pan as we sauté our veggies. I also love a drizzle of olive oil as a finishing touch on the dish. If you’re worried about burning, grab some avocado oil (it has a higher smoke point) instead.
- Garlic Cloves: What is a traditional Italian dish without fresh, aromatic garlic?! Mince the cloves thoroughly. You can also press them for less fuss!
- Onion: Diced white onion creates a savory soup base, with a touch of sweetness that balances all the flavors.
- Celery: A good soup calls for a subtle crunch, and that’s the role of celery in Pasta e Ceci. Sauté the celery extra well to intensify the flavor.
- Potatoes: Potatoes give soup that hearty, comforting feel. I recommend peeled and chopped Russet potatoes because they absorb the liquid well, becoming even creamier! You can also use a potato masher to lightly mash them for added texture.
- Chickpeas: A good way to get in some extra fiber! I find canned chickpeas are the easiest option (I never say no to shortcuts!), but dried garbanzo beans work just fine if you have the time to let them soak overnight beforehand.
- Tomatoes: For a pop of color and a burst of bright flavor, we’re using a can of diced tomatoes (between 14 and 15 ounces). They’re also full of vitamin C, which we could all use more of in the chillier months. Use tomato paste as a substitute.
- Chicken Stock: I recommend chicken stock because it makes the broth extra thick. For a thinner soup, chicken broth works fine. And vegetarians, you know the drill: vegetable broth it is!
- Fresh Parsley: A pop of green is always necessary as a final touch.
- Seasonings: Italian seasoning, salt, black pepper, and a dash of red pepper flakes for a pop of flavor.
Swaps and Substitutions
Like I said earlier, I love how versatile and customizable this soup is. You can add just about anything, and it’ll turn out just as delicious – and maybe even more! Here are a few of my personal favorite ingredients to include:
- Pasta: Traditional recipes call for pasta with chickpeas, so don’t hesitate to add in your favorite pasta noodles, cooked al dente for the full Italian experience. I love adding Ditalini or Penne noodles, and sometimes even Orzo. Yum!
- Fresh herbs: Chopped rosemary and/or a teaspoon of fresh thyme will amp up the flavor. You could also add a dried bay leaf during the cooking process, or – in a nod to its Italian roots – add a sprig of basil as a garnish.
- Vegetables galore: Unless you are really nutrient-averse (like my children), you will not regret adding more vegetables. Bell peppers, sweet potatoes, carrots, baby spinach, kale, escarole, and chopped green onions will only make this soup more filling.
- Lemon juice: For a zesty, vibrant kick, squeeze in some lemon juice, either fresh or pre-packaged.
- Cheese: You can’t go wrong with a handful of crumbled feta cheese, parmesan cheese, or pecorino cheese on top. Meat: Sprinkle some crumbled bacon, sautéed beef strips, cooked chicken, or ham chunks for a meaty protein-dense topping or add-in.
Full Recipe Below
Find the full list of ingredients & measurements below!
Step by Step Instructions
- Step 1: In a large Dutch oven, add the olive oil and heat over medium-high heat. Add the diced onion and celery. Sauté 3-5 minutes until translucent then add minced garlic.
- Step 2: Add in potato, 1 15-ounce can of drained chickpeas, diced tomatoes, and spices. Stir well and continue cooking for 2-3 more minutes.
- Step 3: Add chicken stock, bring to a boil, then reduce the heat to medium-low. Cook for 15 minutes.
- Step 4: While that is cooking, add the remaining can of chickpeas, plus the water in the can, to an immersion blender or food processor. Blend until creamy.
- Step 5: Stir the blended chickpeas and parsley into the soup and allow to cook for another 10 minutes.
- Step 6: Garnish with fresh parsley and serve with a side of your favorite bread.
Top Tip
Make authentic pasta e ceci by stirring in 2 cups of al dente cooked pasta during the last 5 minutes of cooking time for a chewy, hearty, warm-you-from-the-inside-out soup.
Tips for the Perfect Chickpea Soup
Soups are a dump-and-go kitchen activity, and that’s why this busy mom loves them. But we could all use some tips and tricks to make our versions even better.
- Use your largest pot for easy simmering, and cook no higher than medium heat. This allows the ingredients to meld together and tenderize without becoming mushy.
- For a faster, more efficient cooking time, chop your vegetables into smaller pieces. This also makes this garbanzo soup much more creamy and dense! Mmmm!
- Add a cheese rind, like a Parmesan rind, to the soup as it simmers on the stove – a special trick to infuse the soup with more flavor and richness. It’s seriously so good!
- If you cooked any meat, deglaze the pan to get those leftover brown bits from the bottom and toss them into the soup. This is called the “fond” and it adds an incredible smokiness and depth.
- Save yourself day-of prep and chop up the vegetables earlier in the week and store them in the fridge in an airtight container. On those busy nights, all you’ll have to do is dump them into the pot!
- Make a big batch on the weekends, and freeze some for another not-in-the-mood-to-cook kind of day. Trust me, your future self will thank you for this one!
- Turn leftover soup into risotto. Thicken it up with crushed crackers and mix in the rice.
- Low-sodium vegetable stock is a secret ingredient in my soups. When I don’t want extra saltiness, I opt for this because it really lets the flavors come through.
Recipe Variations
I have no doubt that once you try this creamy garbanzo bean soup for yourself, you’ll be craving it every day. That’s why I love having a few recipe variations on hand, so it doesn’t taste the exact same every time. We've got to keep our taste buds guessing!
- Italian Chickpea Soup: Easy – generously add basil, thyme, sage, oregano, and fresh rosemary for an extra aromatic, Italian-esque feel.
- Greek Chickpea Soup: To make revithia, a traditional Greek stew, follow the directions as listed, but add in lots of lemon and oregano.
- Chickpea Curry Soup: I go crazy for Indian-inspired dishes, so when I’m in the mood, I will add in cumin, curry powder, and garam masala, with some coconut milk for an extra creamy broth.
💡Recipe FAQ
Yes, and it’s my favorite – especially for vegetarian soups. They’re super creamy and full of protein. Plus, including them in a soup recipe is a great way to use up those cans of chickpeas collecting dust in your pantry.
Allow the soup to cool completely before transferring to an airtight container. The soup will stay fresh in the fridge for 3-5 days. To freeze the soup, store it in an airtight, freezer-safe container and keep in the freezer for 3-6 months. Let the soup thaw on the counter before re-heating on medium-low heat, or in the microwave.
Related Recipes
If you tried this Chickpea Soup Recipe, or any other of the delicious recipes on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Recipe Card
📖 Recipe
Italian Chickpea Soup
Equipment
- 1 dutch oven
Ingredients
- 1 tablespoon olive oil
- 2 cloves garlic minced
- 1 yellow onion diced
- 1 celery stalk diced
- 1 russet potato peeled and chopped
- 2 14 oz cans chickpeas
- 1 14 oz can diced tomatoes
- 3 cups chicken stock
- ¼ cup parsley chopped
- 1 tablespoon italian seasoning
- salt and pepper
- pinch of red pepper flakes
Instructions
- In a large dutch oven add the olive oil and heat over medium high heat.
- Add the diced onion and celery. Saute 3-5 minutes until translucent. Then add in the minced garlic. Stir to combine.
- Add in potato, 1 can of drained chickpeas, diced tomatoes, chicken stock, and spices.
- Bring to a boil, then reduce the heat to medium-low. Cook for 15 minutes.
- While that is cooking, add the remaining can of chickpeas, plus the water in the can, to a blender or food processor. Blend until creamy.
- Stir the blended chickpeas and the parsley into the soup and allow to cook another 10 minutes.
- Serve with crusty bread and enjoy!
Notes
- Make authentic pasta e ceci by stirring in 2 cups of al dente cooked pasta during the last 5 minutes of cooking time for a chewy, hearty, warm-you-from-the-inside-out soup.
- For a faster, more efficient cooking time, chop your vegetables into smaller pieces. This also makes this garbanzo soup much more creamy and dense! Mmmm!
- Add a cheese rind, like a Parmesan rind, to the soup as it simmers on the stove – a special trick to infuse the soup with more flavor and richness. It’s seriously so good!
- If you cooked any meat, deglaze the pan to get those leftover brown bits from the bottom and toss them into the soup. This is called the “fond” and it adds an incredible smokiness and depth.
Mark Hellman says
Can you freeze this
Sara Ayesh says
Hello! Yes - this can be frozen. Place in a Tupperware or other air tight container and freeze for up to 3 months. Thanks!