Why You’ll Love This Recipe

This soup is everything you want in a cozy meal—flavorful, hearty, and packed with good-for-you ingredients. It’s made from pantry staples and fresh produce, requires minimal prep, and is ready in under an hour. High in plant-based protein and fiber from chickpeas, it’s also gluten-free and easy to customize. Serve it with crusty bread for a simple yet satisfying dish you’ll crave again and again.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Chickpeas (cooked or canned, drained and rinsed)
• Onion
• Garlic
• Carrots
• Celery
• Crushed tomatoes or diced tomatoes
• Vegetable broth or water
• Olive oil
• Fresh or dried rosemary
• Fresh or dried thyme
• Bay leaf
• Kale or spinach (or any leafy green)
• Salt and black pepper
• Optional: lemon juice, fresh parsley, or chili flakes for garnish and brightness

Directions

1. Heat olive oil in a large pot over medium heat. Add chopped onion, carrots, and celery. Sauté for 6–8 minutes until soft and fragrant.
2. Stir in minced garlic, rosemary, thyme, and a bay leaf. Cook for another minute to release the flavors.
3. Add the crushed tomatoes and cook for 5 minutes to deepen the flavor.
4. Stir in chickpeas and pour in the vegetable broth. Mix well.
5. Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, stirring occasionally.
6. Add chopped kale or spinach and cook for 5 more minutes until wilted and tender.
7. Season with salt and pepper to taste. Add a splash of lemon juice if desired to brighten the flavor.
8. Serve hot, garnished with parsley, chili flakes, or a drizzle of olive oil.

Servings and timing

This recipe serves 4 and takes about 45 minutes total:

• Prep time: 10 minutes
• Cook time: 35 minutes

Variations

• Creamy version: Blend half the soup and return it to the pot for a thicker, creamy consistency.
• Add grains: Stir in cooked farro, rice, or small pasta like orzo for a heartier meal.
• Spicy kick: Add red pepper flakes or a dash of hot sauce.
• Use different greens: Swiss chard or collard greens work just as well as kale or spinach.
• Herb twist: Swap rosemary and thyme for Italian seasoning or add fresh basil at the end.

Storage/Reheating

Let the soup cool completely before storing.

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Freeze for up to 3 months. Thaw in the fridge overnight before reheating.
• Reheating: Reheat gently on the stove over medium heat or in the microwave. Add a splash of broth or water if needed.

FAQs

Can I use dried chickpeas?

Yes, soak and cook them in advance. About 1 cup of dried chickpeas yields 2.5 to 3 cups cooked.

What type of tomatoes should I use?

Crushed tomatoes add body and richness, but diced tomatoes or tomato passata also work well.

Is this soup gluten-free?

Yes, the base recipe is gluten-free. Just avoid adding pasta or grains that contain gluten.

Can I make it oil-free?

Yes, sauté the vegetables in water or broth instead of oil for an oil-free version.

How can I make the soup thicker?

Mash some of the chickpeas with a spoon or blend a portion of the soup, then stir it back in.

Can I add potatoes?

Absolutely. Diced potatoes make the soup heartier and more filling.

What should I serve with it?

Crusty bread, garlic toast, or a green salad all pair beautifully with this soup.

Can I use canned greens?

Yes, though fresh greens offer better texture. If using canned, add them at the very end and cook just to warm through.

Can I make it ahead of time?

Yes. In fact, the flavor deepens as it sits, making it perfect for meal prep or make-ahead dinners.

Is it freezer-friendly?

Yes. Just let it cool completely and store in freezer-safe containers. Leave some space at the top for expansion.

Conclusion

Vegan Tuscan Chickpea Soup is a cozy, flavorful, and nourishing dish that brings the warmth of Italian home cooking to your table. With wholesome ingredients, robust herbs, and a comforting texture, it’s a perfect plant-based meal you’ll love making again and again. Whether you enjoy it fresh off the stove or reheated as leftovers, this soup delivers hearty, satisfying goodness in every bite.

Vegan Tuscan Chickpea Soup

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Vegan Tuscan Chickpea Soup is a rustic, Italian-inspired soup made with chickpeas, vegetables, herbs, and leafy greens simmered in a savory tomato broth. This wholesome, one-pot meal is perfect for cozy weeknight dinners, meal prep, or hearty lunches.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: 4 servings
• Category: Soup
• Method: Stovetop
• Cuisine: Italian-Inspired

Ingredients

1. 1 tablespoon olive oil
2. 1 medium onion, chopped
3. 2 cloves garlic, minced
4. 2 carrots, diced
5. 2 celery stalks, diced
6. 1 teaspoon dried rosemary (or 1 sprig fresh)
7. 1/2 teaspoon dried thyme
8. 1 bay leaf
9. 1 can (14.5 oz) crushed or diced tomatoes
10. 2 cans (15 oz each) chickpeas, drained and rinsed
11. 4 cups vegetable broth or water
12. 2 cups chopped kale or spinach
13. Salt and black pepper to taste
14. Optional: 1 tablespoon lemon juice, chopped parsley, red pepper flakes for garnish

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Instructions

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 6–8 minutes until softened.

1. Add garlic, rosemary, thyme, and bay leaf. Cook for 1 minute until fragrant.
2. Stir in crushed tomatoes and cook for 5 minutes to build flavor.
3. Add chickpeas and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes.
4. Add kale or spinach and simmer for 5 more minutes until wilted.
5. Season with salt, pepper, and lemon juice if using. Remove bay leaf.
6. Serve hot, garnished with parsley or red pepper flakes as desired.

Notes

• Blend a portion of the soup for a thicker, creamier texture.
• Add cooked grains like farro or pasta to make it more filling.
• This soup tastes even better the next day, making it ideal for leftovers or meal prep.

Nutrition

• Serving Size: 1 bowl
• Calories: 290
• Sugar: undefined
• Sodium: 540mg
• Fat: 7g
• Saturated Fat: 1g
• Unsaturated Fat: undefined
• Trans Fat: undefined
• Carbohydrates: 42g
• Fiber: 11g
• Protein: 13g
• Cholesterol: 0mg