Tuscan Chickpea Soup Recipe

I made Chickpea Soup with sundried tomatoes, fresh herbs, and hearty chickpeas that hides a secret ingredient you’ll want to know about.

I make this Tuscan Chickpea Soup whenever the weather turns cool because it hits that spot between hearty and bright. I love how sun dried tomatoes cut through the richness and how the chickpeas give the bowl a satisfying, almost creamy heft you did not expect.

It’s a Chickpea Soup that seems simple but always leaves me wondering which tiny change made it taste so much better than before, like a forgotten herb or a splash of acid. The whole thing feels effortless, not fussy, and somehow kind of addictive.

Ingredients

• Chickpeas: Hearty plant protein high in fiber and iron, keeps you full longer.
• Kale or spinach: Leafy greens pack vitamins A C K and extra iron slightly bitter.
• Sun dried tomatoes: Intense tomato flavor, concentrated lycopene gives sweet tangy umami notes.
• Garlic: Pungent and savory, adds depth, may help immune health.
• Extra virgin olive oil: Healthy fats heart friendly, brings silky mouthfeel and subtle fruitiness.
• Parmesan: Salty nutty cheese adds umami and richness contains calcium and protein.
• Rosemary and thyme: Fragrant herbs piney and earthy, brighten broth with aromatic lift.

Ingredient Quantities

• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 2 celery ribs, diced
• 4 garlic cloves, minced
• 1/3 cup sun dried tomatoes, chopped (oil packed or rehydrated if dry)
• 2 (15 oz) cans chickpeas, drained and rinsed (about 3 cups)
• 4 cups low sodium vegetable or chicken broth
• 1 (14 oz) can crushed tomatoes
• 1 bay leaf
• 1 sprig fresh rosemary, finely chopped (or 1 teaspoon dried)
• 1 teaspoon fresh thyme leaves or 1/2 teaspoon dried thyme
• 1/4 teaspoon red pepper flakes, optional
• Salt and black pepper to taste
• 2 cups chopped kale or baby spinach
• 2 tablespoons chopped fresh parsley
• 2 tablespoons grated Parmesan cheese, plus extra for serving
• 1 tablespoon lemon juice, optional

How to Make this

1. If your sun dried tomatoes are dry, soak them in hot water for 10 minutes, drain and chop; if they are oil packed, chop them and reserve a teaspoon of the oil for extra flavor.

2. Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add the diced onion, carrots and celery with a pinch of salt and cook, stirring now and then, until soft about 6 to 8 minutes.

3. Add the minced garlic and chopped sun dried tomatoes and cook 1 to 2 minutes until fragrant, don’t let the garlic burn.

4. Stir in the drained, rinsed chickpeas, 4 cups broth, the can of crushed tomatoes, bay leaf, chopped rosemary, thyme, red pepper flakes if using, and some black pepper. Bring to a simmer.

5. Lower heat to maintain a gentle simmer, partially cover and cook 15 to 20 minutes so flavors meld. At this point smash about 1 cup of chickpeas against the side of the pot with the back of a spoon for creaminess, or pulse with an immersion blender a few times — leave plenty of whole chickpeas for texture.

6. Add the chopped kale or baby spinach and the chopped parsley, stir and cook just until the greens are wilted, about 2 to 3 minutes.

7. Remove the bay leaf, stir in 2 tablespoons grated Parmesan and 1 tablespoon lemon juice if using, taste and adjust salt and pepper. If the soup is too thick add a splash more broth or water.

8. Let the soup sit off the heat for a couple minutes so it settles, then ladle into bowls.

9. Serve topped with extra grated Parmesan and plenty of toasted bread for dipping.

Equipment Needed

1. Large heavy-bottomed pot (6 to 8 qt) for sautéing and simmering
2. Chef’s knife (sharp)
3. Cutting board
4. Wooden spoon or heatproof spatula for stirring
5. Measuring cups and spoons
6. Small bowl for soaking or holding sun dried tomatoes
7. Colander or fine mesh strainer and can opener
8. Potato masher or immersion blender (for smashing some chickpeas)
9. Ladle and soup bowls plus a small grater for Parmesan

FAQ

Tuscan Chickpea Soup Recipe Substitutions and Variations

• Chickpeas: swap the 2 cans for 2 cans cannellini or Great Northern beans, same amount and a very similar creamy bite; if you use dried beans just soak and cook till tender.
• Sun dried tomatoes: use 1/3 cup chopped jarred roasted red peppers or 2 tablespoons tomato paste plus a splash of vinegar for that concentrated tomato tang if you forgot the sun dried.
• Kale or baby spinach: replace with 2 cups chopped Swiss chard or escarole, or 1 1/2 cups frozen spinach (thawed and squeezed dry), stems on chard are fine just chop them smaller.
• Parmesan: try grated Pecorino Romano for a saltier, sharper note or 1–2 tablespoons nutritional yeast plus a pinch of salt for a vegan version, add a little lemon if you want brightness.

Pro Tips

– Reserve and use the oil from oil‑packed sun dried tomatoes when you saut the veggies, it adds a big flavor boost; if your tomatoes were dry rehydrate them in hot water and taste the soaking liquid before adding it, sometimes its a little bitter so you might want to discard most of it.

– For a velvety body mash about a cup of the chickpeas against the pot or puree half with a splash of broth, then stir back in so you get creaminess without losing the bite of whole beans.

– Throw in a Parmesan rind while the soup simmers, it gives deep umami, just fish the rind out before serving; if you dont have a rind a teaspoon of miso or soy sauce will do the same trick.

– Taste for acidity after the tomatoes, add lemon juice at the very end not earlier, and if it still feels too sharp a tiny pinch of sugar will level it out without making it sweet.

– For contrast and texture crisp a handful of chickpeas in a skillet with olive oil, smoked paprika and salt for a crunchy garnish, and if using kale massage it with a little oil and salt first so it wilts quicker and isnt so tough.