Italian Chickpea Soup
My simple Italian Chickpea Soup made with carrots, onion, spinach, and rosemary is healthy, comforting, and full of flavor. It is easy to prepare in under an hour and makes a wholesome gluten-free meal that everyone in the family will enjoy.
Servings: 8
Calories: 254kcal
Ingredients
- 1 tbsp olive oil
- 1 red onion diced
- 4 carrots diced
- 5 celery stalks diced
- 6 cloves garlic minced
- 30 oz canned chickpeas rinsed and drained
- 28 oz canned crushed tomatoes
- 2 cups vegetable broth
- 1 tsp salt more to taste
- ½ tsp pepper more to taste
- 2 tsp dried italian seasoning
- 1 sprinkle crushed red pepper
- 1 fresh rosemary sprig
- 2 bay leaves
- 2 tbsp chopped fresh basil
- 4 cups baby spinach shredded
- Shredded parmesan cheese to garnish, about 1 tbsp per bowl
- Serve with crusty bread or whole grain garlic bread on the side
Instructions
Directions - Stovetop
- Heat oil in a large pot 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 sprig. 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 pot 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 sprig before serving. Season to taste with salt and black pepper. Ladle soup into bowls and top with parmesan cheese if desired.
Notes
- My #1 Secret Tip for this Italian chickpea soup is to dice the vegetables fairly small so that they soften quickly and make it easier for kids to enjoy this chickpea and rosemary soup!
- Use Fresh Vegetables: I prefer to use the freshest and organic veggies when possible. Fresh vegetables offer the best flavor.
- Thin Broth If Desired: When the soup broth seems too thick, I add some tomato sauce or vegetable broth to thin it out.
- Remove Fresh Herbs Before Serving: The fresh herbs are only to add flavor and not to be eaten in the soup. So make sure to remove them before serving. A trick I use is to put the herbs in a cheese cloth, tying it at the top with a string, and placing it in the soup. Doing this makes it easier to remove from the soup.
Nutrition
Calories: 254kcal | Carbohydrates: 43g | Protein: 12g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 600mg | Potassium: 817mg | Fiber: 12g | Sugar: 12g