Description
A soul-warming bowl of Tuscan Chickpea Soup is just what your weeknight needs. This quick and easy dinner idea is perfect for anyone craving healthy comfort food with minimal prep. Packed with protein-rich chickpeas, vibrant vegetables, and seasoned with herbs and olive oil, it’s the kind of recipe that hits the spot for both lunch and dinner. Whether you’re after a cozy cold-weather dish or meal prep inspiration, this nourishing bowl has your back. Great for vegan diets, gluten-free options, and hearty food ideas all in one pot!
Ingredients
2 tablespoons olive oil
1 medium onion, chopped
2 carrots, sliced
2 celery stalks, sliced
3 garlic cloves, minced
3 cups cooked chickpeas or 2 cans, rinsed and drained
4 cups vegetable broth
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes (optional)
1/4 cup chopped fresh parsley
Instructions
1. Heat olive oil in a large pot over medium heat. Add chopped onion, carrots, and celery. Sauté for 6–8 minutes until softened.
2. Add minced garlic and cook for 1 minute, stirring constantly to prevent burning.
3. Stir in chickpeas and pour in the vegetable broth. Mix everything together.
4. Bring to a boil, then reduce heat to a simmer. Cook uncovered for 20–25 minutes.
5. Season with salt, pepper, and red pepper flakes. Mash a portion of chickpeas to thicken the soup if desired.
6. Stir in chopped parsley. Turn off heat and drizzle with extra olive oil before serving.
Notes
Mash some chickpeas to create a thicker, creamier broth without needing cream.
For more greens, stir in spinach or kale during the last 5 minutes of cooking.
Use a high-quality vegetable broth for a more flavorful base.
Nutrition
- Serving Size: 1 bowl
- Calories: 240
- Sugar: 6g
- Sodium: 500mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg
Keywords: easy recipe, healthy soup, chickpea soup, vegan dinner, gluten free soup, comfort food, quick soup, dinner ideas