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–+ servings
Dinner, Lunch

Chickpea Soup

5 from 1 vote
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.
30 minTotal
4servings
Chickpea Soup
Carbs-forward 307 kcal
Protein 16% 13g
Carbs 54% 43g
Fat 30% 11g
Print Recipe 4
Ingredients Steps Nutrition
  • 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
  • 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.
307 kcal
Protein 16% 13g
Carbs 54% 43g
Fat 30% 11g

Per serving, estimated automatically, not a substitute for professional dietary advice.

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.