Description
Discover the delicious and hearty Tuscan Chickpea Soup, a vegan and nutritious Mediterranean recipe packed with flavorful herbs, tender chickpeas, and fresh vegetables. Perfect for a healthy meal that satisfies your cravings and nourishes your body.
Ingredients
Scale
- 2 cans (15 oz each) of chickpeas, drained and rinsed
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 can (14.5 oz) crushed tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh basil or parsley for garnish
Instructions
- In a large pot, heat olive oil over medium heat. Add the onions, carrots, and celery. Sauté until tender and translucent, about 5-7 minutes.
- Stir in the garlic and cook for another minute until fragrant. Add smoked paprika, thyme, and rosemary. Mix well.
- Add the drained chickpeas and crushed tomatoes to the pot. Stir and cook for 2-3 minutes to meld flavors.
- Pour in vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 20-25 minutes until vegetables are tender.
- Season with salt and pepper. Serve hot garnished with fresh basil or parsley. Optional: add crusty bread or a side salad.
Notes
- You can substitute dried chickpeas (soaked and cooked) for canned chickpeas for a more natural flavor.
- This soup can be stored in an airtight container in the refrigerator for up to 4 days or frozen for 3 months.
- Add red pepper flakes or hot sauce if you prefer a spicier version.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 250 Kcal
- Sugar: 6g
- Sodium: 700mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg