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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.

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

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

Find it online: https://thefamilycooking.com/vegan-tuscan-chickpea-soup/