This simple Italian Chickpea Soup recipe with carrots, onion, spinach, and rosemary is healthy, nutritious, comforting, and easy to make. Low in calories, and can be made vegan, this gluten-free soup will be a hit with the w،le family!
I don’t think there is anything more comforting than a big bowl of Italian chickpea tomato soup on a cold or rainy day. It warms you from the inside out. It’s like a big hug! I also love soups in the summertime for quick and nutritious dinners after a day of outdoor activities.
The flavor of this Italian chickpea soup is so delicious, easy to pull together, full of healthy vegetables, and packed with lean protein! Chickpeas, also known as garbanzo beans, add protein to this veget، soup, while the added spinach, carrots, and tomatoes add a wide range of vitamins and minerals.
This chickpea tomato soup recipe is great for lunch or serve it with some crusty bread and a salad for an easy weeknight meal. Perfect for meal prep or stocking your freezer. With fresh herbs and lots of variations, this recipe will become one of your favorite Italian cl،ics!
👩🍳 Why You’ll Love This Italian Chickpea Soup
- Nutritious: Protein-packed chickpeas and other healthy ingredients are low in ،, rich in vitamins, and high in fiber making this chickpea vegetable soup nutritious and full of comforting textures and flavors.
- Easily Made Vegan: You can easily make this into a vegan garbanzo bean soup recipe (and it’s already naturally veget، and gluten-free). Serve wit،ut parmesan cheese or with vegan cheese for a warm and protein-packed vegan meal.
- Simple: Hearty chickpea soup is easy to follow and uses familiar pantry staples. It cooks in one ، or the Instant Pot and is great for a beginner cook, prepping after a busy day, or for a quick weeknight dinner.
- Hearty and Satisfying: The flavors of Italian herbs and fresh vegetables with protein-rich chickpeas is hearty, satisfying, and is total Italian comfort food. Perfect for dipping warm crusty bread or topping with extra cheese.
- Kid-Friendly: Kids will enjoy the subtle flavors of this delicious ،t soup. The herbs give it a well-balanced flavor that isn’t overpowering with ،e. It’s loaded with veggies so it’s a great way to get the kids eating a few servings of their recommended veggies in just one big bowl of soup.
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🥘 Ingredients
Italian chickpea tomato soup uses delicious, fresh, and simple ingredients, found at most grocery stores! For the full ingredient list and nutritional information, see the recipe card at the bottom of this post.
- Vegetables: This Italian chickpea stew has a well-rounded array of fresh vegetables including red onion, garlic, carrots, celery, and spinach. We saute them in extra ، olive oil to make a great base for this recipe. You can also use yellow onions instead of red.
- Vegetable Broth: Vegetable stock or broth is a great s،ing point for comforting and savory soup, lower-sodium varieties will allow you to season the soup to your preference.
- Crushed Tomatoes: The broth of this easy chickpea tomato soup is made from a combination of vegetable broth and a large can of crushed tomatoes for deep vegetable flavor. You can also use fire-roasted tomatoes for a smokier flavor.
- Canned Chickpeas: One of my favorite favorite pantry staples, hearty chickpeas are the star of this Italian chickpea tomato stew! You’ll need two 15-ounce cans of chickpeas, drained and rinsed.
- Italian Herbs & Bay Leaves: Dried Italian herb mix delivers a variety of ،es in one ingredient. I like to use a salt-free herb blend. W،le dried bay leaves add a subtle flavor as the soup simmers, remove before serving.
- Fresh Rosemary, Fresh Basil, Salt, Pepper: Fresh s،s of rosemary have a comforting aroma and flavor that compliments the chickpeas, remove the s، before serving. Basil adds warm herby sweetness to any dish and is delicious alongside the tomatoes in this soup. Add salt & pepper to taste – don’t skimp on these two ingredients! I recommend using kosher salt if possible.
- Parmesan Cheese: Optional, for a topping. For a vegan chickpea soup, use vegan parmesan.
🍲 Ingredient Subs،utions
- Swiss Chard or Kale: Instead of spinach, try using swiss chard, kale, or a combination of your favorite greens.
- White Beans: Replace half or all of the chickpeas with white beans such as cannellini beans or navy beans in this chickpea veggie soup.
- Dried Chickpeas: If you have the time or prefer using dry chickpeas, you can use them in place of canned chickpeas. Rinse, soak, and cook dried chickpeas to prepare them for this recipe.
- Herbs: Don’t have basil or rosemary? Fresh parsley and some fresh or dried oregano would also work!
🔪 How To Make Italian Chickpea Tomato Soup
Here’s ،w to make this simple veget، tomato and chickpea soup on the stove top:
Saute: Heat oil on medium heat in a large ، or Dutch oven. Stir in the carrots, celery, onion, and fresh garlic. Sauté until tender and fragrant, about 6 to 8 minutes.
Stir In Broth, Tomatoes, Chickpeas, And Spices: Add the broth, canned tomatoes, chickpeas, salt, and pepper. Add the rosemary, basil, and bay leaves.
Simmer: Cover and cook the vegetable chickpea soup on low for 30 minutes.
Add Spinach: Stir in the spinach, cover, and simmer until wilted about 2 minutes.
Serve: Remove the bay leaves, rosemary s،, and season to taste with salt and black pepper. Ladle this vegetable soup with chickpeas into bowls and top with parmesan cheese, if desired.
♨️ Instant Pot Directions
- Saute: Turn your Instant Pot to saute at medium heat. Add the fresh onion, carrots, celery, and garlic and sauté until tender and fragrant, about 6 to 8 minutes.
- Stir In Broth, Tomatoes, Chickpeas, And Spices: Add the broth, canned tomatoes, chickpeas, salt, and pepper. Add the rosemary, basil, and bay leaves.
- Pressure Cook: Turn off the saute function and pressure cook on high for 10 minutes, then natural-release the pressure.
- Add Spinach: Turn the Instant Pot to saute on low, stir in the spinach, and simmer until wilted about 2 minutes.
- Serve: Remove the bay leaves, rosemary s،, and season to taste with salt and black pepper. Ladle soup into bowls and top with parmesan cheese, if desired.
💭 Expert Tips
- Use Fresh Vegetables: Use the freshest veggies you can, and ،ic if possible. Fresh vegetables offer the best flavor.
- Dice Vegetables Into Small Pieces: Dice the vegetables fairly small so that they soften quickly. Smaller-cut veggies also make it easier for kids to enjoy this chickpea and rosemary soup!
- Thin Broth If Desired: If the soup broth seems too thick add some tomato sauce or vegetable broth to thin it out.
- Remove Fresh Herbs Before Serving: Make sure you remove the bay leaf and fresh rosemary s،s before serving. These herbs will taste bitter if eaten or blended into the soup.
📖 Variations
There are so many ways to change up this Italian chickpeas recipe! Here are some of our favorite variations:
- Ceci Soup: Serve tomato chickpea soup over al dente pasta or add any type of cooked small pasta into the soup when it’s done cooking! This will turn your soup into the cl،ic Pasta e Ceci soup you’ll see at many Italian restaurants!
- Greek Chickpea Soup: For more Mediterranean flavors, add sweet ،atoes and/or red bell pepper along with the other veggies. Then, instead of the Italian ،es (Italian herbs, bay leaves, rosemary, basil), you can add 2 tsp grated fresh ،, ground coriander, ground ،in, and ground turmeric (s، with 1 tsp each and add more as needed).
- Extra Vegetables: Use zuc،i, green beans, or peas in addition to, or in place of carrots! These vegetables will add flavor, variety, and an additional pop of green color.
- Extra Creamy: For a creamy texture, place a portion of the soup in a food processor and blend, or blend a portion of the soup with an immersion blender and stir into the unblended soup.
- Top It Off: Finish the soup with a drizzle of high-quality olive or balsamic glaze, a dollop of sour cream or Greek yogurt, a little bit of red pepper flakes, or additional fresh herbs.
🍽 Serving Suggestions
Sprinkle chickpea tomato rosemary soup with parmesan cheese, top with a drizzle of olive oil, and serve it with crusty w،le wheat bread, ،memade gluten free bread, vegan garlic bread, or vegan buckwheat bread. Bread is perfect for dipping or soaking up the last bit of the broth in your bowl.
This recipe for chickpea soup would also be a great option to serve with this spinach and arugula salad or a cheesy garlic bread grilled cheese sandwich.
🙌 Dietary Adaptations
This easy soup recipe is veget، and gluten-free when served with gluten-free bread. To make into a vegan soup recipe, all you have to do is omit the parmesan cheese or use vegan parmesan, and this Italian chickpea and spinach soup will be 100% plant-based!
🫙 Storage Directions
- To Store: Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days.
- To Freeze: This chickpea spinach and tomato soup can be frozen in a freezer-safe container for up to 4 months. Thaw in the fridge overnight. Feel free to make a big batch and store half for later!
- To Reheat: Reheat soup on the stovetop, or in the microwave on medium heat for 30-60 seconds at a time until it is heated through.
❓Recipe FAQs
Garbanzo beans are just another name for chickpeas – they are the same thing! If you love their hearty flavor, try my recipes for 15 Bean Soup or Moroccan Chickpea Soup.
Yes! Easy chickpea soup packs in nutrition in every bowl. Here are some of my favorite health benefits of this tasty legume.
– Low in Fat and Calories: One serving of this hearty soup has only 254 calories and 5 grams of ،.
– Rich in Vitamins and Nutrients: Carrots, celery, tomatoes and spinach are nutrient-dense foods. Carrots contain Vitamins A, K, Pot،ium, and B6. Tomatoes are rich in lycopene (an antioxidant). Spinach is a superfood, loaded with ،،ium, calcium, magnesium, B vitamins, Vitamin C, E, K, and Iron.
– High in Plant Protein: Chickpeas in soup are an excellent replacement for animal protein. One serving of this soup has 12 grams of plant-based protein. That’s about 30% of your recommended daily protein intake.
– High in Fiber: Chickpeas are also high in dietary fiber. With 12 grams of fiber per serving of this comforting chickpea soup, you’re getting half your daily recommended fiber. Fiber is important to include in your diet as it helps with digestion and keeps you feeling fuller longer.
Drain and rinse chickpeas before adding them to this Italian chickpea soup recipe. Undrained chickpeas will add too much moisture to the broth and the soup will be thin and lack the deep tomato and vegetable flavor that come from the broth.
To thicken this veget، chickpea soup recipe, place a portion of the soup in a food processor and blend, or blend a portion of the soup with an immersion blender and stir into the unblended soup.
Chickpeas are naturally gluten-free, making them an excellent source of protein for allergen-friendly or vegan cooking!
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📋 Recipe Card
Italian Chickpea Soup
This simple Italian chickpea soup recipe with carrots, onion, spinach, and rosemary is healthy, nutritious, comforting, and easy to make. Low in calories, and can be made vegan, this gluten-free soup will be a hit with the w،le family!
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Soup
Cuisine: American
Diet: Gluten Free, Low Calorie, Veget،
Servings: 8
Calories: 254kcal
Directions – Stovetop
Heat oil in a large ، or Dutch oven over medium heat. Add the carrots, celery, onion, and garlic and sauté until tender and fragrant, about 6 to 8 minutes.
Add the broth, tomatoes, chickpeas, salt, and pepper. Add the rosemary, basil and bay leaves. Cover and cook on low for 30 minutes. Add the spinach, cover and simmer until wilted, about 2 minutes.
Remove the bay leaves, and rosemary s،. Season to taste with salt and black pepper. Ladle soup into bowls and top with parmesan cheese if desired.
Directions – Instant Pot
Turn your instant ، onto saute on low. Add the carrots, celery, onion, and garlic and sauté until tender and fragrant, about 6 to 8 minutes.
Add the broth, tomatoes, chickpeas, salt, and pepper. Add the rosemary, basil and bay leaves. Cover and cook on high pressure for 10 minutes, natural release.
Remove the bay leaves, and rosemary s، before serving. Season to taste with salt and black pepper. Ladle soup into bowls and top with parmesan cheese if desired.
- Use the freshest veggies you can, and ،ic if possible.
- Dice the vegetables fairly small so that they soften quickly.
- The soup can be frozen easily (will keep in the freezer for up to 4 months), or kept in an air tight container in the fridge for a few days.
- Make sure you remove the bay leaves and rosemary s،s before serving.
- Top with some Parmesan and add some fresh herbs as a garnish, if you like another layer of flavor.
- Add a dollop of sour cream, or Greek yogurt for additional creaminess.
- To make vegan, omit the parmesan cheese.
- To make gluten-free – serve with gluten free bread on the side (the soup itself is already naturally gluten free!)
Calories: 254kcal | Carbohydrates: 43g | Protein: 12g | Fat: 5g | Saturated Fat: 1g | C،lesterol: 1mg | Sodium: 600mg | Pot،ium: 817mg | Fiber: 12g | Sugar: 12g
منبع: https://pickyeaterblog.com/italian-chickpea-soup-with-tomato-and-rosemary/