Description
This comforting Tuscan Chickpea Soup is a hearty, nutritious dish perfect for a wholesome meal. Packed with protein-rich chickpeas, vibrant vegetables, and aromatic herbs, it offers a delightful blend of flavors while providing numerous health benefits such as fiber, vitamins, and antioxidants. Ready in just 40 minutes, it’s an ideal soup for a cozy lunch or dinner.
Ingredients
Scale
Vegetables
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 2 cups spinach or kale
Pantry Items
- 1 can chickpeas, drained and rinsed (about 15 oz)
- 1 can diced tomatoes (about 14.5 oz)
- 4 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- 2 tablespoons olive oil
Instructions
- Heat the olive oil: Place a large pot over medium heat and warm 2 tablespoons of olive oil until it shimmers, preparing it for sautéing the vegetables.
- Sauté vegetables: Add the chopped onion, diced carrots, and diced celery to the pot. Cook them until they are softened and fragrant, about 5-7 minutes, stirring occasionally to prevent burning.
- Add garlic: Stir in the minced garlic and cook for an additional minute, allowing its aroma to release without browning.
- Combine main ingredients: Add the drained chickpeas, canned diced tomatoes (with their juices), vegetable broth, dried oregano, and dried basil to the pot. Stir to combine all ingredients evenly.
- Simmer the soup: Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer gently for 20 minutes to allow flavors to meld.
- Add greens: Stir in the spinach or kale and cook uncovered for 3-5 minutes, until the greens are wilted but still vibrant.
- Season to taste: Add salt and pepper according to your preference, tasting and adjusting seasoning as needed.
- Serve and enjoy: Ladle the hot soup into bowls and serve immediately for a nourishing meal.
Notes
- Use fresh spinach or kale for best flavor, but frozen greens can also be substituted—just add them directly to the pot without thawing.
- For added richness, consider topping the soup with a drizzle of extra virgin olive oil or a sprinkle of grated Parmesan cheese.
- This soup can be made in advance and stored in the refrigerator for up to 3 days, and it reheats beautifully.
- To make it gluten-free and vegan, confirm that your vegetable broth contains no gluten or animal products.
- To thicken the soup, blend a cup of the soup and stir it back in before adding the greens.
