Description
A hearty and comforting Tuscan Chickpea Soup that’s perfect for cozy nights or quick weeknight dinners. This easy recipe blends tender chickpeas, aromatic rosemary, garlic, and a touch of tomato into a flavorful one-pot meal. Ideal for meal prep, healthy snacks, or vegetarian dinner ideas. It’s a pantry-friendly dish that delivers creamy texture and rustic charm—no fancy tools required.
Ingredients
2 tablespoons olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 tablespoon fresh rosemary, chopped
1 cup crushed tomatoes
2 cans chickpeas, drained and rinsed
4 cups vegetable broth
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes
Optional: additional olive oil and rosemary for serving
Instructions
1. Heat olive oil in a pot over medium heat. Add chopped onion and cook until soft, about 5 minutes.
2. Stir in minced garlic and rosemary. Cook for 1 minute until fragrant.
3. Add crushed tomatoes and simmer for 5-7 minutes to reduce acidity.
4. Add chickpeas, vegetable broth, salt, pepper, and red pepper flakes. Simmer for 20 minutes.
5. Blend half of the soup using an immersion blender or by transferring to a blender and returning to the pot.
6. Taste and adjust seasoning. Drizzle with extra olive oil and garnish with rosemary if desired.
Notes
If the soup thickens too much after storing, add a splash of water or broth when reheating.
For deeper flavor, let the onions cook until golden and caramelized.
You can add greens like spinach or kale at the end for extra nutrients.
- Prep Time: 10 mins
- Cook Time: 30 mins
- Category: Soups
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 290
- Sugar: 4g
- Sodium: 480mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: chickpea soup, tuscan soup, vegetarian soup, one pot dinner, pantry meal, healthy soup, easy dinner