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5.0 from 6 votes

Italian Chickpea Soup Recipe {Vegan}

A regular on our menu! This hearty Italian Chickpea Soup (vegan) is a simple and satisfying soup that relies on pantry staples. 292 calories and 3 Weight Watchers SP

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6 Servings
Calories: 2923 kcal
Course: Soup
Cuisine: Italian

Ingredients

  • 1 tablespoon + 1 teaspoon extra virgin olive oil
  • ½ medium yellow onion chopped
  • 2 large celery stalks diced
  • 1 large carrot diced
  • 3 garlic cloves minced
  • 1 teaspoon dried rosemary
  • 2 (14 oz. each) cans chickpeas drained & rinsed
  • 4 cups vegetable broth + more to thin, if desired
  • 4 ounces whole wheat orzo (can substitute with regular orzo or ditalini)
  • ½ teaspoon kosher salt or to taste
  • ½ teaspoon ground pepper or to taste
  • 3 tablespoons minced flat-leaf parsley

Instructions

    Cup of Yum
  1. Heat the olive oil in a large saucepan set over medium-low heat. Add the onion, celery, garlic and rosemary. Cover with a lid and allow the vegetables to cook down until softened, about 15 minutes, stirring occasionally. The idea is to “sweat” the vegetables rather than browning them. Adjust the heat as needed if your burner runs hot.
  2. Stir in the chickpeas and vegetable broth. Bring to a boil, then reduce heat. Simmer for 20 minutes.
  3. Using a slotted spoon, transfer half of the chickpeas to a bowl. If you have an immersion blender, blend the remaining soup in the saucepan until smooth. Alternatively, allow the soup to cool for 10 minutes, then transfer it to a blender or food processor. Puree until smooth, opening the lid (when the blender is NOT running) to release the steam periodically.
  4. Combine the blended soup and the reserved chickpeas in the saucepan. Add the orzo. Simmer, stirring frequently, until the orzo is tender, 7 to 10 minutes. While cooking, scrape the bottom of the saucepan with a wooden spoon to release any soup that starts to stick. Turn down the hit if it’s sticking too much.
  5. Season to taste with salt and pepper. Stir in the parsley. Serve.
  6. If you prefer a thinner consistency, stir in additional broth or hot water.

Notes

  • Weight Watchers Points: 3 (Blue - Freestyle SP) / 7 (Green) / 1 (Purple)

Nutrition Information

Serving 1cup Calories 292.3kcal (15%) Carbohydrates 51.2g (17%) Protein 10g (20%) Fat 5.3g (8%) Saturated Fat 0.6g (3%) Sodium 845.8mg (35%) Fiber 9.8g (39%) Sugar 3.6g (7%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 2923

% Daily Value*

Serving 1cup
Calories 292.3kcal 15%
Carbohydrates 51.2g 17%
Protein 10g 20%
Fat 5.3g 8%
Saturated Fat 0.6g 3%
Sodium 845.8mg 35%
Fiber 9.8g 39%
Sugar 3.6g 7%

* Percent Daily Values are based on a 2,000 calorie diet.