Description
Tuscan Chickpea Soup is a cozy, Mediterranean-inspired, vegan and gluten-free bowl that delivers comfort in every bite. Creamy chickpeas mingle with sun-dried tomatoes, kale, garlic, and fragrant rosemary, thyme, and oregano. Ready in about 30 minutes, it’s hearty enough for weeknights, easy to batch, and pairs perfectly with crusty bread for dipping. Plant-based, nourishing, and satisfying for the whole family.
Ingredients
Scale
- 2 tbsp olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 (15 oz) can sun-dried tomatoes, drained and chopped
- 2 (15 oz) cans chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 1 tsp oregano
- Salt and black pepper to taste
- 2 cups chopped kale or spinach
- Juice of ½ lemon
- Fresh parsley for garnish
Instructions
- In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery, and sauté until softened, about 5 minutes.
- Stir in sun-dried tomatoes, chickpeas, rosemary, thyme, oregano, salt, and pepper. Mix well to coat everything in the herbs and oil.
- Pour in the vegetable broth and bring to a boil. Reduce heat and let simmer for 15–20 minutes.
- Use an immersion blender to partially blend the soup for a creamy texture while keeping some chickpeas whole.
- Stir in chopped kale or spinach and cook for another 3–4 minutes until wilted.
- Add lemon juice, taste, and adjust seasoning as needed.
- Garnish with fresh parsley and serve warm with toasted bread.
Notes
- To keep the dish vegan and gluten-free, use a gluten-free vegetable broth.
- For a creamier texture, partially blend more of the soup or use a blender in batches.
- Can be stored in the fridge for up to 4 days or frozen for up to 3 months.
- Pair with crusty bread or a simple side salad for a complete meal.
- Feel free to swap kale with spinach or other greens.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Tuscan-inspired Mediterranean
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 275
- Sugar: 6 g
- Sodium: 520 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 9 g
- Protein: 12 g
- Cholesterol: 0 mg
Keywords: Tuscan Chickpea Soup, vegan soup, gluten-free soup, sun-dried tomato soup, chickpea soup, Mediterranean soup, kale soup, quick dinner, plant-based, cozy soup