This cozy Italian Chickpea Soup is loaded with tons of flavor + nutrition and it's one of my favorite soups when I'm craving a plant-based meal! The perfect combination of hearty chickpeas, parmesan cheese, vegetables, fresh herbs, and lemon. It's delicious, filling, and the best part is everything simmers in one pot for easy clean-up.
As a dietitian, soups are one of my favorite kinds of recipes to create and share. It's an easy way to use up veggies and pantry staples, pack in a ton of nutrient-rich ingredients, and (if you do it right), soups are some of the most flavorful meals!
Chickpeas are one of those ingredients that I almost always have in my pantry. I keep them on hand to make things like homemade hummus, kale salads, nourish bowls, chickpea salads, and even desserts like chickpea banana bread dough! But there's no better way to use up that can of chickpeas than by making this rich, hearty, Italian Chickpea Soup recipe.
Unlike other white beans (cannellini beans, Great Northern beans, etc), chickpeas are more firm so they hold their texture even when simmered for a long time like in this soup. Plus, it freezes well if you want to make it ahead of time. One of the beauties of this dish is that it continues to become more flavorful the next day so it’s a great recipe to bring to friends as a comfort dish, too! Serve with crusty bread and a drizzle of olive oil and dig in.
Pair this chickpea soup with Homemade Sourdough Croutons and a Beet and Arugula Salad with Goat Cheese.
More Healthy Soup Recipes
- Red Lentil Carrot Ginger Soup
- Cauliflower White Bean Soup
- Healthy Lasagna Soup, One-Pot
- Roasted Red Pepper Tomato Soup with Gouda
- Green Soup with Broccoli & Spinach
- Creamy Chicken Pot Pie Soup
- Chicken Potato Soup
- Lemon Chicken Orzo Soup
- Roasted Butternut Squash Soup
- Red Cabbage Soup with Potatoes
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Key Ingredient Notes and Substitutions
This Italian Garbanzo Bean Soup is made using simple ingredients. Below are some ingredient notes. Be sure to check the recipe card for the measurements.
- Chickpeas - also known as garbanzo beans, this is the main ingredient. I use canned chickpeas to make this recipe even easier, but if you want to cook your own chickpeas using dried chickpeas, cook them in advance.
- Carrot, Celery, Red Bell Pepper, Spinach - vegetables to add important nutrients like vitamin C, vitamin A, fiber, and antioxidants. This combination of veggies also adds tons of color and flavor too. Others that work here are sweet potatoes, zucchini, or mushrooms. If you don't like spinach, use your favorite leafy greens.
- Yellow Onion and Garlic Clove: onion and a few cloves garlic are aromatic vegetables to add savory flavor.
- Tomato Paste - to deepen the taste of the vegetables and chickpeas.
- Crushed Canned Tomatoes - canned tomatoes add more liquid and give everything a nice tomatoey bite. They are high in vitamin C, potassium, and a nutrient called lycopene which is a powerful antioxidant.
- Parmesan Cheese - this recipe calls for both the parmesan rind and grated parmesan cheese. The parmesan rind is an easy way to add tons of flavor as it simmers with the vegetables. Grated parmesan stirred in at the end of cooking gets nice and melty.
- Extra-Virgin Olive Oil - to add tons of rich flavor and heart-healthy fats. Feel free to add a drizzle of olive oil for serving too.
- Vegetable Broth - I suggest using a low sodium vegetable broth or vegetable stock so you can better control the saltiness. Chicken broth works here too.
- Spices - use a blend of Italian seasoning with Mediterranean flavors. This recipe calls for dried or fresh thyme, dried oregano, red pepper flakes, kosher salt & black pepper. If you want, dried or fresh rosemary and a bay leaf or 2 bay leaves would go great with these flavors and can be added.
- Lemon Juice - freshly squeezed lemon juice added at the end adds brightness.
- Fresh Parsley - added at the end for color and a finishing touch. Fresh herbs like parsley add antioxidants too.
How to Make Italian Chickpea Soup
Below are the instructions for how to make this easy soup with some photos that I hope are helpful. Check the recipe card for the full recipe.
Step 1: Chop the carrot, celery, bell pepper, and onions into small pieces. Mince the fresh garlic. Drain and rinse the chickpeas. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onions, carrot, celery, and red bell pepper. Heat, stirring frequently, for 5-7 minutes or until the onions are translucent and other vegetables start to soften.
Step 2: Add the garlic, tomato paste and spices to the large soup pot. Stir constantly until everything is well coated, fragrant, and the tomato paste is deepening in color. This step helps add lots of flavor!
Step 3: Add the chickpeas, vegetable broth, crushed tomato, and parmesan rind to the pot and bring the pot to a gentle boil. Too strong of a boil can toughen chickpeas so keep an eye on it.
Step 4: Lower heat and simmer 20-25 minutes to let the flavors deepen. Cooking time will vary a bit depending on how soft you prefer your vegetables. Turn off heat and carefully remove the parmesan rind. Blend 2 cups of the soup. Add it back to the pot. Alternatively, you can blend it to your desired thickness with an immersion blender.
Step 5: While soup is still hot, add the spinach and stir until it wilts.
Step 6: Add in half the parmesan and let it melt a couple of minutes. Add the lemon and fresh parsley. Serve with remaining parmesan.
Dietitian Tip
Chickpeas are a good source of both fiber and plant-based protein. They also contain manganese, folate, iron, phosphorus, and magnesium. This Chickpea Soup has other ingredients that are rich in fiber and nutrients including celery, carrots, red pepper, and crushed tomatoes.
Video of How to Make Italian Chickpea Soup
Here's a video showing how to make this recipe that I hope is helpful!
Variations
The best part about this chickpea soup is you can easily customize it to your taste! Below are some ideas.
- Spicy - this hearty chickpea soup has a small kick. If you want to make it more spicy, double up on red chili flakes or chili powder.
- Pasta - if you like pasta e ceci soup, add in a short pasta like ditalini pasta or tubettini pasta to turn it into more of a pasta e ceci recipe.
- Greek - replace the parmesan and serve with crumbled feta cheese and fresh dill on top to make it more like a Greek Chickpea Soup.
- Creamy Chickpea Soup - add a half cup or cup of coconut milk to make it creamy.
Meal Prep and Storage for Chickpea Soup
- Meal Prep - If you want to prep ahead, chop your onion, carrots, celery, and bell pepper in advance so they’ll be ready to go when you make the soup.
- Refrigerator Storage - let soup cool and store in an airtight container for up to 3-4 days. Reheat in the microwave or on medium-high heat on the stove. Add a little extra broth if it's thickened.
- Freezer Storage - store in the freezer in a freezer-safe containers for up to 3 months. To reheat from frozen, thaw in the refrigerator overnight and then heat it in the microwave or on the stovetop.
Expert Tips
- Be sure to drain and rinse the canned chickpeas before adding them to the soup.
- Chop the vegetables into similar sized pieces so they cook evenly.
- Don't skip the step of letting the spices combine with the vegetables and tomato pasta for at least 30 seconds. Seasoning soup as you go helps build more flavor.
- If the veggies are sticking to the bottom of the pot, turn down the heat a bit. But don't worry, the browned bits will add flavor.
- If you prefer a thick soup, blend more than the 2 cups the recipe calls for. You can even blend half of it and add it back to the pot.
- Don't skip the squeeze of lemon added at the end to brighten it up.
- Let the soup sit for 5-10 minutes then give it a taste and add more salt as needed.
FAQs
While healthy means something different to everyone, this chickpea soup is a nutrient-rich option. From a nutritional perspective, this soup is full of complex carbohydrates including fiber, heart-healthy fats and plant protein. It also has a lot of vitamins and nutrients.
Yes! Chickpeas are a complete protein. This means they have all nine essential amino acids. Needless to say, they are an excellent protein source for a plant-based meal like chickpea soup.
Garbanzo beans and chickpeas are interchangeable names for the same thing so look for either name on the label.
Eat it by itself or serve it with a simple side salad or Beet and Arugula Salad with Goat Cheese. I love to add turkey meatballs or chicken meatballs for more protein. You can serve this healthy chickpea soup with a slice of crusty sourdough bread, too!
Related
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Perfect for Pairing
These are my favorite dishes to serve with Chickpea Soup:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
One-Pot Italian Chickpea Soup Recipe with Parmesan
Equipment
- 1 dutch oven or large pot
- 1 sharp kitchen knife
- 1 blender
Ingredients
- 2 tablespoon extra virgin olive oil
- 1 small yellow onion, chopped
- 2 carrots, diced
- 2 stalks celery, diced
- 1 red bell pepper, diced
- 1 tablespoon tomato paste
- 3 cloves garlic, minced
- 1 teaspoon dried thyme (or 1 tablespoon fresh thyme leaves)
- 1 teaspoon dried oregano
- ¼ teaspoon red pepper flakes
- 1-1.5 teaspoon kosher salt (I suggest to start with 1 teaspoon and add more to taste)
- ¼ teaspoon black pepper
- 2 (15 oz) cans chickpeas, drained and rinsed
- 1 (15 oz) can crushed tomatoes
- 4 cups low sodium vegetable broth
- 1 parmesan rind
- ½ cup grated parmesan cheese
- 2 cups baby spinach (optional)
- 1 tablespoon fresh squeezed lemon juice (juice of ½ a lemon)
- ½ cup fresh parsley, chopped
Instructions
- Chop the carrot, celery, bell pepper, and onions into small pieces. Mince the fresh garlic. Drain and rinse the chickpeas. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onions, carrot, celery, and red bell pepper. Heat, stirring frequently, for 5-7 minutes or until the onions are translucent and other vegetables start to soften.
- Add the garlic, tomato paste, thyme, oregano, red pepper flakes, salt, and pepper. Stir constantly until everything is well coated, fragrant, and the tomato paste is deepening in color. This step helps add lots of flavor!
- Add the chickpeas, vegetable broth, crushed tomato, and parmesan rind to the pot and bring the pot to a gentle boil. Too strong of a boil can toughen chickpeas so keep an eye on it.
- Lower heat and simmer 20-25 minutes to let the flavors deepen. Cooking time will vary a bit depending on how soft you prefer your vegetables. Turn off heat and carefully remove the parmesan rind. Blend 2 cups of the soup. Add it back to the pot. Alternatively, you can blend it to your desired thickness with an immersion blender.
- While soup is still hot, add the spinach and stir until it wilts.
- Once spinach is wilted, add in half the parmesan and let it melt a couple of minutes. Add the lemon and fresh parsley. Serve with remaining parmesan.
Video
Notes
- Be sure to drain and rinse the canned chickpeas before adding them to the soup.
- Chop the vegetables into similar sized pieces so they cook evenly.
- Don't skip the step of letting the spices combine with the vegetables and tomato pasta for at least 30 seconds. Seasoning soup as you go helps build more flavor.
- If the veggies are sticking to the bottom of the pot, turn down the heat a bit. But don't worry, the browned bits will add flavor.
- If you prefer a thick soup, blend more than the 2 cups the recipe calls for. You can even blend half of it and add it back to the pot.
- Don't skip the squeeze of lemon added at the end to brighten it up.
- Let the soup sit for 5-10 minutes then give it a taste and add more salt as needed.
- Meal Prep - If you want to prep ahead, chop your onion, carrots, celery, and bell pepper in advance so they’ll be ready to go when you make the soup.
- Refrigerator Storage - let soup cool and store in an airtight container for up to 3-4 days. Reheat in the microwave or on medium-high heat on the stove. Add a little extra broth if it's thickened.
- Freezer Storage - store in the freezer in a freezer-safe containers for up to 3 months. To reheat from frozen, thaw in the refrigerator overnight and then heat it in the microwave or on the stovetop.
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