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    You are here: Home » Meal Type » Soups and Stews » Italian Chickpea Soup

    Italian Chickpea Soup

    April 1, 2021 By Danielle Esposti 5 Comments

    May contain affiliate links.See our Privacy Policy and disclosure.

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    Pinterest image for chickpea vegetable soup.
    Pinterest collage for an Italian chickpea soup recipe.

    Italian Chickpea Soup is a quick and easy soup recipe made with frugal, yet hearty, pantry staples. Loaded with veggies in a bright, warm, seasoned broth, it’s a perfect all-season meal. Chickpea tomato soup is gluten free, vegetarian, and ready in just about 30 minutes!

    A bowl of chickpea soup in a tomato broth, garnished with basil and grated parmesan cheese, on a concrete background.
    Jump to:
    • How to Make Chickpea Soup
    • Chef’s Tips
    • Make it Your Way
    • Leftovers and Freezing
    • More Vegetable Packed Soups
    • Recipe

    Consider yourself lucky. It’s not easy to find a traditional Italian recipe that calls for pasta where you can just *poof* make it disappear and still have said recipe be delizioso. Thankfully “Pasta e Ceci” is just as delicious as “Ceci.”

    While it may be the “Jan” to Minestrone’s “Marsha” here in the States (I blame Campbell’s. I’ve definitely never seen it in the red and white can), this hearty, chunky veggie-laden soup really only boasts a couple differences that completely change the game. First on deck – chickpeas instead of white (cannellini) beans; second – the addition of leafy greens.

    Nutritionally speaking, other than white beans weirdly having 3x as much Vitamin E (see, you did learn something new today), there aren’t too many differences between classic minestrone and Italian chickpea soup.

    I love a hearty white bean soup but I do appreciate the fact that, structurally speaking, chickpeas tend to retain more of their bite (it’s also why they’re terrific in a salad). But for me, it’s the addition of greens that makes this one of my go-to soup recipes all year long.

    Several bowls of chickpea soup on a concrete table with small bowls of chopped basil and parmesan cheese and a striped napkin.

    How to Make Chickpea Soup

    Full bellies, full hearts? Italian Chickpea Soup delivers on both fronts. Chock full of hearty garbanzos and a medley of other veggies, this gluten-free spin on a classic is loaded with plant-based protein, and works year-round as a main or a side. Don’t skimp on the garnish! (Yes. Crusty bread is a garnish too.)

    Chopped carrots, onion, and celery with minced garlic, sautéing in a dutch oven.
    Tomato paste worked into sautéed vegetables in a dutch oven.
    Side view, italian chickpea soup in a dutch oven after simmering, but before adding fresh spinach.
    Side view, italian chickpea soup in a dutch oven with a metal ladle.
    1. Sauté onions, carrots, and celery until the vegetables are soft. Add the garlic and cook 1 minute more.
    2. Work tomato paste into the vegetables and cook until color deepens to enhance the flavor.
    3. Add canned tomatoes, broth, chickpeas, Italian seasoning, salt and pepper. Give everything a good stir, then simmer for at least 10 minutes to meld the flavors.
    4. Stir in the spinach and cook until it just barely wilts – just a minute or two.
    5. Ladle into bowls and garnish with chopped basil and finely grated parmesan cheese.

    Chef’s Tips

    • Dice the vegetables to a uniform size of about ½″ each – roughly the size of a chickpea. You’ll get a taste of everything in every bite.
    • Garnishes can make or break a soup – be generous!
    • Use vegetable broth to keep it vegetarian and vegan-friendly.
    • Or, use homemade chicken bone broth for richer flavor.

    Make it Your Way

    • Add more depth – if you have one, add a parmesan cheese rind to the broth. Simmer the soup at least 20 minutes to allow the flavor to infuse the broth. Discard the rind before serving.
    • Can’t find crushed tomatoes? Use whole or diced – just put ’em through a quick trip in the blender first.
    • OR, use a full 6-oz can of tomato paste and skipped the canned tomatoes completely. You’ll achieve the same rich, tomato broth with a smoother texture.
    • Change up the vegetables – diced zucchini, green beans, yellow squash, and mushrooms are each great additions or substitutions.
    • Swap kale for spinach – remove the ribs and coarsely chop the kale; simmer 5 minutes.
    • Make it vegan – skip the cheese, or substitute nutritional yeast.

    Leftovers and Freezing

    FRIDGE: To store in the fridge, follow standard rules for vegetable soups – it’ll keep 3-4 days in a properly-sealed, airtight container. Avoid storing soup that’s already been garnished – you want those fresh!

    FREEZER: To Freeze, same rules for storing apply (properly-sealed, airtight) and this soup is fine in the freezer for up to 6 months. Do not freeze with garnish.

    TIP: If you’re making this recipe to freeze in advance – or you know you’re at least going to freeze one or more portions – shave several minutes off the cooking time (i.e. slightly undercook your veggies) so that they don’t go mushy when you reheat!

    More Vegetable Packed Soups

    • Instant Pot Lentil Soup
    • White Bean and Kale Soup
    • Vegan Stew
    • Winter Minestrone Soup
    • Cajun Lentil Stew
    Side view, several bowls of Italian chickpea soup garnished with chopped basil and finely grated parmesan cheese.

    Did you make this Italian Chickpea Soup? I’d love to know how it turned out! Leave a comment and a rating below.

    While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.

    Recipe

    A bowl of chickpea soup in an italian tomato broth on a concrete table with a striped linen napkin.

    Italian Chickpea Soup

    5 from 5 votes
    Author: Danielle Esposti
    Print Recipe Rate this Recipe
    Full bellies, full hearts? Italian Chickpea Soup delivers on both fronts. Chock full of hardy garbanzos and a medley of other veggies, this gluten-free spin on a classic is loaded with plant-based protein, and works year round as a main or a side. Don't skimp on the garnish!
    Prep Time: 10 mins
    Cook Time: 25 mins
    Total Time: 35 mins
    Servings : 4
    Calories: 419

    Ingredients

    • 2 tbsp olive oil
    • 1 medium Vidalia onion, chopped to ½
    • 2 medium carrots, peeled and sliced to ½”
    • 2 stalks celery, sliced to ½”
    • 2 cloves garlic, minced
    • 2 tbsp tomato paste
    • 1 28-oz can crushed tomatoes, fire roasted if available
    • 2-4 c vegetable broth
    • 2 14-oz cans chickpeas, rinsed and drained
    • 2 tsp Italian seasoning
    • ½ tsp kosher salt, more to taste
    • ½ tsp ground pepper, more to taste
    • 2 heaping cups baby spinach
    • Fresh basil, torn, for serving
    • Finely shredded parmesan cheese, for serving, see notes

    Instructions

    • Heat a dutch oven or large soup pot over medium high heat. Add the oil and heat until it shimmers.Add the onion, carrots, and celery and saute, stirring occasionally, until the vegetables are soft and the onion is translucent, 9-10 minutes. Add the garlic and cook 1 minute more.
      Chopped carrots, onion, and celery with minced garlic, sautéing in a dutch oven.
    • Add the tomato paste and work into the vegetables. Continue cooking until the color deepens, 2-3 minutes.
      Tomato paste worked into sautéed vegetables in a dutch oven.
    • Add the tomatoes, 2 cups broth, chickpeas, italian seasoning, and ½ tsp each salt and pepper. Give everything a good stir and bring the liquid to a simmer. Adjust the heat to maintain a simmer, then cook 10 minutes to meld the flavors. Cook up to 30 minutes covered. If the soup is too thick or you’d prefer a brothier consistency, add more broth (up to 2 additional cups). I used 2.5 c broth total.
      Side view, italian chickpea soup in a dutch oven after simmering, but before adding fresh spinach.
    • Stir in the spinach and cook until just barely wilted, 1-2 minutes.
      Side view, italian chickpea soup in a dutch oven with a metal ladle.
    • Ladle into bowls and garnish with basil and parmesan cheese. Serve immediately.
      Side view, a bowl of italian chickpea soup garnished with basil and parmesan cheese on a concrete background with a striped linen napkin.

    Notes

    • ADD MORE FLAVOR:  If you have one, add a parmesan cheese rind to the broth. Simmer the soup at least 20 minutes to allow the flavor to infuse the broth. Discard the rind before serving.
    • VEGAN:  skip the parmesan cheese, or sprinkle with nutritional yeast.
    • FRIDGE:  Store leftovers in a sealed container in the fridge for up to 4 days.
    • FREEZER:  Freeze in an airtight container for up to 6 months. Defrost in the fridge overnight, then reheat over a medium flame on the stove, or in the microwave in 30-6o second intervals, stirring in-between. 

    Nutrition Information

    Serving: 2cups, Calories: 419kcal (21%), Carbohydrates: 64g (21%), Protein: 21g (42%), Fat: 10g (15%), Saturated Fat: 2g (10%), Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 0g, Cholesterol: 6mg (2%), Sodium: 754mg (31%), Potassium: 1499mg (43%), Fiber: 21g (84%), Sugar: 12g (13%), Vitamin A: 329% (329%), Vitamin C: 41% (41%), Calcium: 40% (40%), Iron: 40% (40%)
    Did you make this recipe?Mention @oursaltykitchen or tag #oursaltykitchen!
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    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    5 Comments
    Filed Under: 30 Minute Meals, Gluten Free, Grain Free, Main Dishes, Soups and Stews, Vegan, Vegetarian

    Reader Interactions

    Comments

    1. Mireille

      July 24, 2022 at 4:14 pm

      5 stars
      Excellent and delicious Soup! Even my picky husband liked it. He even asked me to make it again. Thanks for sharing❣️

      Reply
    2. Jillian Nico

      October 23, 2022 at 10:47 am

      Can this be put in a crockpot?

      Reply
    3. KarenBW

      January 12, 2023 at 2:41 pm

      5 stars
      Great soup, I used kale instead of spinach for a more rustic soup, also added zucchini. Made for great leftovers. Will double the recipe next time to freeze/share.

      Reply
    4. Mary Lou

      November 10, 2022 at 6:10 pm

      5 stars
      Delicious! We love it.

      Reply

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