Tuscan Chickpea Soup Recipe

I prepared a delightful Chickpea Soup, starting with olive oil and sautéed yellow onion, garlic, and celery. The mix of sundried tomatoes, hearty chickpeas, and crisp kale creates an enticing blend of Mediterranean flavors. I was intrigued by how the gentle hint of lemon juice rounded out this dish perfectly.

I recently whipped up this Tuscan Chickpea Soup and it quickly became one of my all time favorites for the cooler months. I started by heating 2 tablespoons of olive oil in my pot then tossed in 1 chopped medium yellow onion and 3 minced garlic cloves until they got soft.

I added in diced celery and carrot along with 1/2 cup chopped sundried tomatoes, letting all the flavors mingle. Mixing in chickpeas from 2 cans, a can of diced tomatoes, vegetable broth, water and some chopped kale, I seasoned it with dried thyme, dried basil and a pinch of red pepper flakes.

A splash of fresh lemon juice at the end brings a zing that really made the soup pop. I like to finish it off with a few fresh basil leaves for garnish.

This hearty recipe is a fantastic blend of Mediterranean flavors in a healthy vegan soup that I couldnt get enough of.

Why I Like this Recipe

I like this recipe because it makes me feel super cozy when it’s chilly outside. The blend of sundried tomatoes with garlic and fresh basil gives it a cool, bold flavor that always surprises me. I love that it’s really hearty thanks to the chickpeas and kale, so i feel full and healthy even after just one bowl. Plus, the recipe is simple enough that i can tweak it a little bit each time i make it without any fuss.

Ingredients

• Olive oil: Provides healthy fats and rich flavor for a smooth, warming base.
• Yellow onion: Offers natural sweetness, fiber and a savory aroma to your broth.
• Garlic: Adds bold flavor and boosts immune health, a little punch each spoon.
• Chickpeas: Are protein-packed and fiber-rich, making the soup hearty and nutritious.
• Kale: Provides vitamins and a slight earthy taste that balances hearty flavors.
• Sundried tomatoes: Add a tangy sweetness and deep color to the savory blend.
• Fresh lemon juice: Brightens the soup with a tangy kick and vitamin C boost.
• Celery: Adds crunch and natural saltiness, uplifting the soup’s medley of flavors.

Ingredient Quantities

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 garlic cloves, minced
• 2 celery stalks, diced
• 1 medium carrot, diced
• 1/2 cup sundried tomatoes, chopped
• 1 (14.5 ounce) can diced tomatoes with juices
• 2 (15 ounce) cans chickpeas, drained and rinsed
• 4 cups vegetable broth
• 1 cup water
• 2 cups chopped kale (stems removed)
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 1/2 teaspoon red pepper flakes (optional)
• Salt and freshly ground black pepper, to taste
• 2 tablespoons fresh lemon juice
• Fresh basil leaves for garnish

How to Make this

1. Heat 2 tablespoons olive oil in a large pot over medium heat, then add the chopped yellow onion and cook till it gets soft, about 3 minutes.

2. Add the minced garlic, diced celery, and diced carrot and stir for another 2 minutes until they start to soften.

3. Stir in the 1/2 cup chopped sundried tomatoes and let them heat for about a minute.

4. Pour in the can of diced tomatoes with their juices along with the 2 cans of chickpeas, then add 4 cups of vegetable broth and 1 cup of water.

5. Sprinkle in 1 teaspoon dried thyme, 1 teaspoon dried basil and 1/2 teaspoon red pepper flakes if you’re using it, and season with salt and freshly ground black pepper.

6. Bring the mixture to a gentle simmer and let it cook for about 15 minutes so that the flavors can blend really well.

7. Add the 2 cups of chopped kale (make sure you remove the stems) and stir until the kale wilts, which should take another 3 to 4 minutes.

8. Take the pot off the heat and stir in 2 tablespoons fresh lemon juice.

9. Taste the soup and adjust the salt and pepper if needed.

10. Ladle the soup into bowls and garnish with fresh basil leaves, serve with toasted bread if you like it warm and crunchy.

Equipment Needed

1. Large pot for cooking all the ingredients together
2. Cutting board and a chef’s knife to chop the onion, garlic, celery, carrot, and sundried tomatoes
3. Wooden spoon or heat resistant spatula for stirring
4. Measuring spoons for the thyme, basil, red pepper flakes, and salt
5. Measuring cups for the vegetable broth and water
6. Can opener for the diced tomatoes and chickpeas
7. Ladle for serving the soup into bowls
8. Optional: Citrus juicer to squeeze the lemon juice (or you can do it by hand)

FAQ

Tuscan Chickpea Soup Recipe Substitutions and Variations

• Olive oil: You can swap it out for a neutral oil like canola or sunflower oil when needed
• Yellow onion: Red onions or even shallots, if you have ’em, work fine too
• Sundried tomatoes: Try using fresh tomatoes that are cooked down, or mix a bit of tomato paste with water as an alternative
• Chickpeas: Cannellini beans can be a reasonable substitute if you’re looking for a different texture
• Vegetable broth: If you don’t have veggie broth, chicken broth is a pretty acceptable switch for extra flavor

Pro Tips

1. When you’re sautéeing the onions, let them get soft enough to build flavor but try not to overcook em, cause if they burn the whole base of the soup will taste bitter.
2. Make sure you chop your veggies really even. I sometimes rush and the carrots or celery cook at different speeds, so they might end up too crunchy or too mushy, which kinda messes up the soup texture.
3. After you add the kale, keep an eye on it so it only wilts, not turns into a soggy mush. Cutting out the stems properly is key because those can be way too tough.
4. Season slowly and taste as you go along—especially after the lemon juice. A little salt or extra red pepper flakes can always be added later, but you cant take them out once they’re in.