Italian Chickpea Soup
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!
Servings: 8 servings
Calories: 180kcal
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
Storage Directions: 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 it in the freezer for 3-6 months. Let the soup thaw overnight in the refrigerator before re-heating on medium-low heat, or in the microwave.
Recipe Pro-Tips
- 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.
Nutrition
Calories: 180kcal | Carbohydrates: 28g | Protein: 9g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 3mg | Sodium: 212mg | Potassium: 513mg | Fiber: 6g | Sugar: 6g | Vitamin A: 252IU | Vitamin C: 11mg | Calcium: 68mg | Iron: 3mg