Comforting and bursting with flavour, this vegan Tuscan chickpea soup is a hearty meal that's easy to make and budget-friendly. You only need simple ingredients to make this zuppa di ceci, and you can enjoy it with some crusty bread for a healthy yet satisfying lunch or even light dinner.
Try my hearty Italian Potatoes and Rice next!
This Tuscan chickpea soup, or zuppa di ceci, as they call it in Italian, is the perfect mix of flavours that will leave you longing for a second bowl.
I'm constantly trying to come up with new ways of incorporating chickpeas in my diet, as I can't get enough of them. Not only they're super nutritious and filling, but I also absolutely love the taste.
Chickpeas are the stars of this soup, but the mix of Italian herbs, tomatoes, and kale truly elevates the flavours to create a dish that the entire family will enjoy.
What do you need to make this Tuscan chickpea soup?
You can make this vegan chickpea soup with dry chickpeas that you leave to soak overnight, then boil for 30 to 45 minutes before using them in the soup. However, I don't always have time for that (or decide to make this soup on a whim), so I use tinned chickpeas instead.
Besides chickpeas, you'll also need some quality chopped tomatoes - try to use the best you can find, as it really makes a difference.
You'll also need some vegetables for this soup - I use a mix of onion, garlic, carrots and celery, but you can add some more if you want. Courgettes, sun-dried tomatoes, and artichokes are just some examples that come to mind.
I make this soup with kale, but you can use other leafy greens instead if you want, such as spinach, for example. If you use fresh baby spinach, you only need to cook it for a minute, as it wilts so much quicker than kale.
How do you make the soup?
Making this Tuscan chickpea soup is a matter of making a soffrito first by frying the onion, garlic, carrots and celery in some extra virgin olive oil, and then adding all the rest of the ingredients except for the kale.
Next, you bring the pot to a boil and then lower the heat. Allow the soup to simmer for about 15 minutes, then add the kale and cook for another couple of minutes.
Finally, add the lemon juice and season to taste.
What to serve with this vegan chickpea soup?
This Italian chickpea soup is hearty and filling on its own, and I like to have a full bowl just as it is for a quick lunch. It also goes great with some crusty bread that you can dunk in the bowl.
Recipe tips & tricks
- If you want the soup to be thicker and creamier, you can blend half of it and then return it to the pot.
- This vegan chickpea soup reheats well, so it's ideal for batch cooking. You can also freeze it - it will keep for 2-3 months in a freezer-friendly container.
- Feel free to add more lemon juice and some lemon zest, too, if you want to soup to be extra lemony.
- If chickpea soups are your thing, don't miss my chickpea and bean soup with barley, a Ligurian classic that's just as easy as this one.
If you liked this vegan Tuscan chickpea soup, have a look at some of my other quick and easy vegan recipes:
- Vegan Sweet Potato Chickpea Stew
- Vegan Creamy Pasta e Fagioli
- Creamy Vegan Artichoke and Spinach Pasta
- Vegan Thai Peanut Curry
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Vegan Tuscan Chickpea Soup
Ingredients
- 2 tablespoon extra virgin olive oil
- 2 medium onions, diced
- 2 small carrots, diced
- 2-3 celery sticks, diced
- 4 garlic cloves, minced
- ¼ teaspoon chilli flakes
- 2 thyme sprigs
- 2 rosemary sprigs
- 1 bay leaf
- 1 can (14 oz / 400 g) chopped tomatoes
- 2 cans (14 oz / 400 g) chickpeas
- 4 cups (1000 ml) vegetable stock
- 2 handfuls kale, stems removed and roughly chopped
- Juice of one lemon
Instructions
- In a large pot (a Dutch oven is perfect), heat the olive oil over medium heat. Add the onions and fry them for 1-2 minutes until they soften a bit. Next, add the carrots and celery and cook for 4-5 minutes until they are partly cooked.2 tbsp extra virgin olive oil2 medium onions2 small carrots2-3 celery sticks
- Add the garlic and chilli flakes and cook for another 30 seconds until fragrant. Add the thyme, rosemary, bay leaf, tomatoes, chickpeas, and stock and bring to a boil. Lower the heat and simmer for 15 minutes.4 garlic cloves¼ tsp chilli flakes2 thyme sprigs2 rosemary sprigs1 bay leaf1 can (14 oz / 400 g) chopped tomatoes2 cans (14 oz / 400 g) chickpeas4 cups vegetable stock
- Stir in the kale and cook for 2-3 minutes until slightly wilted. Add the lemon juice and season to taste. Serve on its own or some crusty bread.2 handfuls kaleJuice of one lemon
Toni
This soup is so perfect! Easy to make and so healthy!