Chickpea Soup Recipe
This Italian chickpea soup recipe, inspired by minestra di ceci, is made with canned chickpeas, crushed tomatoes, vegetables, and spinach simmered in vegetable broth.
Servings: 4 servings
Ingredients
- 2 tablespoons olive oil plus more for serving
- 1 medium yellow onion diced
- 2 carrots diced
- 2 celery stalks diced
- 3 garlic cloves minced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ½ teaspoon salt plus more to taste
- ¼ teaspoon black pepper
- 2 (15-ounce) cans chickpeas drained and rinsed
- 1 (25-ounce) can crushed tomatoes
- 4 cups low-sodium vegetable broth
- 2 cups chopped baby spinach
- 1 lemon zest and juice
Instructions
- Heat the oil in a large pot over medium heat. Add the onion, carrots, and celery, and cook until softened, 5–7 minutes.
- Stir in the garlic, thyme, oregano, salt, and pepper. Cook for 1 minute until fragrant.
- Add the chickpeas, crushed tomatoes, and vegetable broth. Bring to a boil, then reduce the heat and simmer uncovered for 25 minutes, until the vegetables are tender.
- Lightly mash some of the chickpeas in the pot to create a slightly creamy texture.
- Stir in the spinach and cook for 2–3 minutes, until wilted. Remove from the heat, then add lemon zest and juice.
- Serve warm with a drizzle of olive oil and crusty bread if desired.
Notes
- My Top Tip: Add the lemon zest and juice at the very end, and remove the pot from the heat first. Too much heat can make the lemon taste bitter or metallic.
- Storage: Store leftover chickpea soup in an airtight container in the fridge for 3–4 days. Reheat on the stove over medium until warm. You may need to add a splash of water or broth to thin it out.
- Freezing: Store the chickpea soup in freezer-safe containers, leaving some room at the top so the soup can expand. It will last in the freezer for up to 3 months. Thaw in the fridge and reheat on the stove over medium.
Nutrition
Serving: 2cups | Calories: 118kcal | Carbohydrates: 13g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 329mg | Potassium: 285mg | Fiber: 4g | Sugar: 4g | Vitamin A: 6537IU | Vitamin C: 23mg | Calcium: 57mg | Iron: 1mg
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