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This creamy Italian Chickpea Soup is perfect for cozy make-ahead weeknight dinners. Packed with beans and vegetables, this simple soup is healthy, nutritious and rich in plant based protein.
The cold season calls for comforting meals, like white bean soup, Italian pastina soup, polenta, creamy salmon pasta and this satisfying garbanzo bean soup. This simple recipe draws back to my Italian roots, when my Nonna was making her comforting “Zuppa di Ceci” with fresh vegetables from our garden. I still remember dunking fresh sourdough bread into a warm, creamy bowl of her soup. So satisfying, especially during Fall and Winter!
Looking for comforting dinners to fight the cold, I revisited my grandma’s recipe and prepared this simple chickpea soup. Quick, healthy and full of flavors, it has quickly become part of our weekly rotation.
Why you will love this recipe
- Quick and easy. You’ll have dinner ready in under 30 minutes, straight from the stovetop to your bowl. Made in just one pot, it uses simple pantry staples like chickpeas, leafy greens, carrots, and kale.
- Comforting and flavorful. This Italian chickpea soup feels like a cozy hug in a bowl. It combines a creamy base with tender veggies and rich, satisfying flavors that even picky eaters and kids will love.
- Nutritious and high protein. Loaded with chickpeas and seasonal veggies, this recipe is an excellent source of plant-based protein, fiber, vitamins and minerals. It’s made without butter, cream, or meat, so it’s vegan – perfect for a healthy, meatless meal.
- Great for meal prep. This recipe is a lifesaver for busy weeks. Make it ahead of time, and you’ll have delicious lunches or dinners ready to go. It keeps in the fridge for days and freezes very well.
What’s in chickpea soup?
- Chickpeas. This recipe calls for canned chickpeas for ease and convenience. If you prefer to use dry chickpeas, soak overnight and cook until tender before adding them to the soup. You’ll need about 17 oz of cooked chickpeas in total, which equals about 8 oz from dry.
- Onion. Yellow, red, or white onions all work well.
- Garlic. For a rich flavor and more nutrients, freshly minced garlic cloves are recommended. If needed, substitute with ½ to 1 teaspoon of garlic powder.
- Carrot. A large carrot adds sweetness, texture, and a boost of nutrients like vitamin A and beta carotene.
- Celery. Provides crunch and enhances the overall flavor.
- Kale. Black kale is my go-to choice, but cabbage or baby spinach are great substitutes. If frozen, quickly wilt the greens in a skillet before adding to the pot.
- Olive oil. Extra virgin olive oil adds a richness and heart-healthy fats.
- Tomato paste. Just a little tomato paste enhances the flavor and consistency. If unavailable, replace it with 1 diced ripe tomato or 3 tablespoons of tomato sauce.
- Spices and seasonings. A traditional “zuppa di ceci” is just lightly seasoned with salt and pepper, as the vegetable broth already contributes flavor. Feel free to add Italian seasoning, red pepper flakes, or bay leaves, but keep it simple.
- Vegetable broth. I recommend low-sodium vegetable broth for a healthier option. Regular vegetable broth, homemade stock, chicken broth, or even water with extra seasoning can also be used.
How to make chickpea soup
Step 1 – Blend. Blend half of the chickpeas in a food processor or blender until smooth and creamy. Alternatively, use an immersion blender or mash them with a fork for a heartier texture.
Step 2 – Cook the vegetables. In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the sliced onion and minced garlic, then sauté for 2-3 minutes until fragrant. If the mixture begins to stick, add a small splash of water to loosen it. Toss in the diced carrot, diced celery, and tomato paste. Cook for about 5 minutes, stirring occasionally, until the vegetables soften slightly.
Step 3 – Add chickpeas. Add the blended chickpeas, chopped kale, and vegetable broth to the pot. Stir to combine, then bring the soup to a gentle boil. Reduce the heat, cover, and let it simmer for 5 minutes, stirring now and then.
Step 4 – Finish the soup. Mix in the remaining whole chickpeas, season with salt and pepper to taste, and let simmer for another 5 minutes. Finish with a drizzle of olive oil for extra flavor, and adjust the seasoning if needed. Serve warm with sourdough bread and an extra drizzle of olive oil, buon appetito!
Recipe variations
- Add extra vegetables. Cook with diced potatoes, sweet potato, butternut squash, broccoli, or any of your favorite veggies for more flavor and nutrients.
- Boost the protein. Add cooked chicken breast, sliced ham, pieces of chorizo, chopped sausage, or tofu for a hearty and protein-rich meal.
- Add extra carbs. Turn it into a chickpea orzo soup, or substitute with brown rice or noodles for a more filling dish.
- Try other legumes. Use a combination of chickpeas, red lentils, or white beans for a flavorful, protein-packed twist.
- Cheesy twist. Serve with shredded cheese on top or simmer the soup with a Parmesan cheese rind for a rich, savory flavor.
Chef tips
- Season gradually. Start with a pinch of salt and pepper, as the broth is often savory, and the flavors will deepen as the soup cooks and cools. You can always fix with more seasoning at the end.
- Simmer and stir. Frequent stirring helps all flavors meld together while preventing the soup from sticking to the pot.
- Adjust the consistency. If you like a thinner soup, stir in an extra cup of broth. For a thicker, heartier texture, reduce the liquid by about ½ cup or mash more of the chickpeas.
- Make it your own. Swap kale for spinach, toss in some diced tomatoes or a potato, and stir in shredded chicken, lentils, or tofu for a protein boost.
How to store and freeze
To store. Let the soup cool completely before storing, then transfer it into an airtight container and refrigerate for up to 3 days. When ready to eat, reheat on the stovetop or in the microwave for a quick, comforting dinner.
To freeze. For longer storage, pour leftovers into freezer-safe containers and freeze for up to 4 months. To serve, thaw overnight in the fridge and warm it up in a pot or microwave.
Frequently asked questions
Yes, to make garbanzo bean soup from scratch you will need about 8 oz (250 g) of dry chickpeas, which yields to approximately 17 oz (500 g) when cooked. Simply soak them overnight, then drain, and cook them in water for about 1-1.5 hours before using in the soup.
Yes, you can also cook this carrot chickpea soup in a crockpot. Add all the ingredients except olive oil to a slow cooker, along with blended and whole chickpeas. Cook on low for 6-8 hours or high for 3-4 hours, until the vegetables are tender. Once cooked, stir in olive oil, adjust with salt and pepper, and let it sit for a few minutes before serving.
Chickpeas are an excellent source of plant-based protein, fiber, and essential nutrients such as folate, iron, and magnesium. To keep added salt low, it’s recommended to use either low sodium canned chickpeas or to cook dry beans from scratch.
Serving ideas
This chickpea Italian soup is incredibly versatile and pairs well with a variety of sides. Serve it with oat bread, a slice of cottage cheese bread, or air fryer bread for a quick and satisfying combination. For extra protein, pair it with sunny side up eggs, hard-boiled eggs, an Italian egg white frittata, or crispy air fryer tofu. To add complex carbs, I suggest serving it alongside a baked sweet potato, whole grain pasta, or hearty grains like orzo, farro, or pastina.
Chickpea Soup
Ingredients
- 2 15 oz cans chickpeas, drained and rinsed (17 oz/500 g in total)
- 1 medium red onion, sliced
- 2 garlic cloves, minced
- 1 ½ celery stalk, diced
- 1 large carrot, diced
- 2 cups kale, or fresh spinach
- 1 ½ tbsp tomato paste, or 3 tbsp tomato sauce
- 3 cups (720 ml) vegetable broth, low sodium
- 2 tbsp olive oil
- salt and pepper, to taste
Instructions
- Blend half of the chickpeas in a food processor or blender until smooth and creamy. Alternatively, use an immersion blender or mash them with a fork for a heartier texture.
- In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the sliced onion and minced garlic, then sauté for 2-3 minutes until fragrant. If the mixture begins to stick, add a small splash of water to loosen it.
- Toss in the diced carrot, diced celery, and tomato paste. Cook for about 5 minutes, stirring occasionally, until the vegetables soften slightly.
- Add the blended chickpeas, chopped kale, and vegetable broth to the pot. Stir to combine, then bring the soup to a gentle boil. Reduce the heat, cover, and let it simmer for 5 minutes, stirring now and then.
- Mix in the remaining whole chickpeas, season with salt and pepper to taste, and let simmer for another 5 minutes. Finish with a drizzle of olive oil for extra flavor, and adjust the seasoning if needed.
- Serve warm with sourdough bread and an extra drizzle of olive oil for a nourishing and satisfying dish.
Notes
Ingredient Notes
- Canned chickpeas: This recipe uses canned chickpeas for convenience—just drain and rinse them before use. If you prefer using dried chickpeas, cook them in advance; the recipe requires about 17 oz of cooked chickpeas.
- Kale: I love using black kale, but fresh spinach or baby spinach works wonderfully too.
- Vegetable broth: Opt for low-sodium vegetable broth to keep the soup healthier. You can also use regular vegetable broth, chicken broth, or even water—just add extra salt if using water.
- Tomato paste: Not to be confused with tomato sauce, tomato paste is more concentrated and adds a savory depth to the soup. If unavailable, substitute with 3 tablespoons of tomato sauce or 1 diced ripe tomato.
- Salt and pepper: Adjust seasonings to your personal preference.
- Extras: Enhance the flavor with 3 tablespoons of grated Parmesan, a couple of teaspoons of Italian seasoning, red pepper flakes, or a bay leaf.
Storage Notes
- To store: Allow the soup to cool completely, then transfer it to an airtight container and refrigerate for up to 3 days.
- To freeze: Let the soup cool, then pour it into a freezer-safe container. Freeze for up to 4 months.
- To reheat: If frozen, thaw the soup in the fridge overnight. Warm it on the stove or in the microwave until heated through.
