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5.0 from 12 votes

Tuscan Chickpea Soup

Creamy and comforting Tuscan chickpea soup. Made with only three ingredients, chickpeas, garlic and rosemary it's a hearty and filling recipe with tons of flavour.

Prep Time
2 mins
Cook Time
2 mins
Total Time
17 mins
Servings: 4 people
Calories: 388 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 1 tbsp olive oil
  • 6 cups (1.5 litres) chicken stock , low sodium
  • 3.5 lbs (4 cans/1.6 kg) cooked chickpeas , canned
  • 1/2 lemon juice
  • 2 prigs rosemary
  • 6 cloves garlic , chopped
  • salt and pepper

Instructions

    Cup of Yum
  1. Finely chop the garlic and add to a large pot with the rosemary and 1 tbsp of olive oil. Fry the garlic until it starts to take on colour but not browned.
  2. Add the chickpeas, stock with a pinch of salt and pepper and bring to a boil. Turn down to a simmer and simmer gently for 15 minutes.
  3. Remove the sprigs of rosemary and set aside. Using a hand-held blender blitz the soup to a smooth consistency then add the lemon juice. Adjust the thickness by adding extra water or stock to your liking.
  4. Add extra seasoning if required, serve with crusty bread and a drizzle of olive oil.

Notes

  • Make sure to use the highest quality chickpeas you can get your hands on. I love to use chickpeas sold in glass jars (that's what I always used in Italy) because they have a delicious creaminess and flavour.
  • When choosing chicken stock go for a low sodium brand so you can control the amount of salt that goes into the soup. If you can use homemade then even better!
  • The soup will thicken quite quickly as it cools so you may need to add more water or stock to loosen it if you make it in advance or want to reheat leftovers.
  • This soup will last for up to 5 days in the fridge or can be frozen in suitable containers. Thaw and reheat as needed.

Nutrition Information

Calories 388kcal (19%) Carbohydrates 57g (19%) Protein 21g (42%) Fat 10g (15%) Saturated Fat 1g (5%) Sodium 67mg (3%) Potassium 739mg (21%) Fiber 15g (60%) Sugar 10g (20%) Vitamin A 54IU (1%) Vitamin C 3mg (3%) Calcium 108mg (11%) Iron 6mg (33%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 388

% Daily Value*

Calories 388kcal 19%
Carbohydrates 57g 19%
Protein 21g 42%
Fat 10g 15%
Saturated Fat 1g 5%
Sodium 67mg 3%
Potassium 739mg 16%
Fiber 15g 60%
Sugar 10g 20%
Vitamin A 54IU 1%
Vitamin C 3mg 3%
Calcium 108mg 11%
Iron 6mg 33%

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