Hearty Chickpea Soup
User Reviews
5
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Prep Time
20 mins
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Cook Time
1 hr 30 mins
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Total Time
1 hr 50 mins
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Servings
4 servings
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Calories
530 kcal
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Course
Main Course, Soup
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Cuisine
Italian
Hearty Chickpea Soup
Description
Hearty Chickpea Soup balances fresh vegetables and legumes with classic Mediterranean seasonings. The soup starts by gently sautéing aromatics like onion, garlic, and celery in olive oil, building a savory base. Adding potatoes, chickpeas, and peeled tomatoes along with herbs such as basil and oregano, the mixture simmers until thick and flavors meld. Cooking pasta separately and blending half the soup creates a pleasing mix of creamy and textured components.
The chickpeas provide a dense, slightly nutty flavor, complemented by the tomatoes' acidity and the herbal notes. The celery and onion add a subtle sweetness, while the potatoes help thicken the broth. Finishing with fresh parsley and optional hot pepper flakes gives the soup brightness and gentle heat.
This soup can be served on its own or with a sprinkle of parmesan cheese to add richness. It works well as a main meal during cold weather, especially when accompanied by crusty bread.
Leftovers keep well refrigerated for 3-4 days. For freezing, omit the pasta to prevent mushiness; freeze the soup separately for up to four months and add fresh pasta when reheating.
Ingredients
- 2 tablespoons olive oil
- ½ onion (minced)
- 1 clove garlic (minced)
- 1 talk celery (chopped)
- 1 potato (chopped small)
- 2¼ cups chickpeas
- 1 can peeled tomatoes 14.4 oz or 356 grams, pelati, nothing added
- 3 cups water
- 1-2 tablespoons parsley fresh
- ½ teaspoon basil
- ½ teaspoon oregano
- ½ teaspoon salt
- hot pepper flakes to taste
- 1½ cups pasta more or less, cooked
**¾ cups of dried chickpeas (should equal 2¼ cups) soaked for 8 hours in cold water, then drained and rinsed.
Instructions
- In a large pot add olive oil, minced onion, garlic and celery, sautee on low/medium heat for 2 minutes or until clear.
- Then add potatoes, chickpeas, tomatoes, water and spices simmer on low/medium until tender and thickened (approximately 60 minutes).
- In the last 15 minutes cook the pasta in a separate pot until al dente then drain well, do not rinse (I prefer Orecchiette pasta in this soup).
- Remove half the cooked soup and blend until smooth, return to the pot, add the pasta and heat until hot. Serve with fresh grated parmesan cheese if desired. Enjoy!
Notes
- Drain and rinse canned chickpeas before use; if using canned, reduce water to 2 cups and simmer for about 30 minutes or until flavors meld.
- Store leftover soup in an airtight container in the refrigerator for 3-4 days.
- Freeze the soup without pasta in a freezer-safe container for up to four months; add cooked pasta fresh when reheating.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 530 kcal
% Daily Value*
| Calories | 530kcal | 27% |
| Carbohydrates | 81g | 27% |
| Protein | 23g | 46% |
| Fat | 13g | 20% |
| Saturated Fat | 1g | 5% |
| Sodium | 338mg | 14% |
| Potassium | 1140mg | 24% |
| Fiber | 19g | 76% |
| Sugar | 11g | 22% |
| Vitamin A | 195IU | 4% |
| Vitamin C | 12mg | 13% |
| Calcium | 138mg | 14% |
| Iron | 8.7mg | 48% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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