Italian Chickpea Soup
This Italian Chickpea Soup made with rosemary, diced tomatoes, onions, garlic, and parmesan is a simple recipe with wonderful Tuscan flavors that's packed with fiber and protein.
Servings: 6 servings
- 1 Tbsp extra virgin olive oil
- 1 red onion finely chopped
- 8 garlic cloves minced
- 4 cups water or low sodium vegetable broth
- 1 teaspoon minced fresh rosemary or 1/4 tsp dried
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
- 45 oz chickpeas (garbanzo beans), rinsed and drained 3 cans
- 15 oz diced tomatoes, undrained 1 can
- 2 tablespoons balsamic vinegar
- 6 tablespoons grated fresh Parmesan cheese 1 1/2 ounces
- 6 oz fresh baby spinach chopped, optional if you want extra greens
Heat the olive oil in a Dutch oven (or a large pot) over medium heat. Add onion and garlic, and cook for 10 minutes, stirring frequently.
Stir in the water, rosemary, salt, pepper, tomatoes, and drained and rinsed chickpeas, and bring to a boil. Note: If using spinach, add it in here. Reduce heat, and simmer 20 minutes.
Place 2 cups soup in a blender or food processor, and process until smooth. Pour the pureed soup into a bowl. Repeat procedure with 2 cups soup. (Note: the other alternative here is to use a hand blender - it works a lot more quickly and is a lot less messy!)
If using a blender, return all pureed soup to pan.
Stir in the vinegar, and bring to a boil.
Remove from heat. Spoon 1 1/2 cups soup into each of 6 bowls; sprinkle each serving with 1 tablespoon cheese.
Top Tips for Making Italian Chickpea Soup
Nutritional Info uses water and includes baby spinach. Adapted from MyRecipes
- Use a large dutch oven or stock pot. This recipe makes a lot of soup!
- Sauté onions and garlic in olive oil before adding other ingredients. Be careful not to burn the onions, and cook until translucent.
- Drain and rinse chickpeas before adding them to the soup.
- If using a counter top blender, don't make the same mistake I did the first time and fill the blender to the top with soup! It will expand and you'll have a messy kitchen.
- Scoop 2 cups at a time into the blender or food processor, or use an immersion blender directly in the pot to save you time and mess!
- For some additional greens in the soup, add in 6oz of fresh baby spinach before pureeing it. You won't be able to taste the spinach at all and you'll get some extra nutrients! If you do add in spinach I recommend adjusting the salt pepper and rosemary to taste.
Serving: 1.5cups | Calories: 286.5kcal | Carbohydrates: 47g | Protein: 13g | Fat: 5.9g | Saturated Fat: 1.5g | Cholesterol: 4mg | Sodium: 635mg | Potassium: 448mg | Fiber: 9.8g | Sugar: 2.8g