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.

Prep Time10

Cook Time20

Total Time30

Course: Dinner, Lunch

Cuisine: High Protein, Vegan

Keyword: carrots, chickpeas, kale, tomatoes

Servings: servings

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.

Nutrition