This hearty and Creamy Tuscan Chickpea Soup will bring you comfort and joy on any given day. It is beautifully simple, healthy, and delicious with only a few ingredients.
The Creamy Tuscan Chickpea Soup has a mild nutty, earthy flavor, in addition to being bright and refreshing. It is also a great source of plant-based protein and nutrients because chickpeas are a superfood full of fiber, vitamins, minerals, and protein.
One of the best things about this Creamy Tuscan Chickpea Soup is its simplicity of ingredients and preparation. Within minutes you will create a flavorful soup that will enrich your body and soul. And I mean that quite literally because of the high nutrients in the chickpeas and the comforting feeling you will experience with every bite!
What is Creamy Tuscan Chickpea Soup?
Creamy Tuscan Chickpea Soup is a delicious and creamy vegetarian soup made with chickpeas, vegetables, herbs, and vegetable stock.
In Italy, soups have a long history of being known as “peasant food.” The upper class feasted on meats, while the lower class ate stale bread, vegetables, and legumes. So Italian households would prepare soup made with the ingredients they had.
Today, soups are an accepted and comforting meal for any household. Although legumes soups are found all over Italy, Tuscany utilizes a wide variety of legumes the most. Legumes are a great basis for soups because they have excellent flavor, high nutrition, and natural starches to create a thick soup.
A common legume in Tuscan soups is chickpeas. Chickpeas are mainly used in soups with swiss chard, kale, chestnuts, and other legumes – but it is also used as the main ingredient and pureed with a simple mirepoix (a mix of aromatics made from finely diced vegetables).
Creamy Chickpea Soup in a Summer in Tuscany
We spent one summer in Italy, staying with locals to learn how to cook authentic Italian cuisine. We stayed in a Tuscan cottage on a hilltop for a few weeks with gorgeous views of the countryside. This Tuscan cottage had acres of land with an olive tree grove, a grape vineyard, fruit and hazelnut trees, wild berries, and a vegetable garden.
We spent our days in the sun harvesting everything in sight, taking it to the kitchen to wash, and immediately cooking with our fresh ingredients. It was amazing! A truly authentic Tuscan cooking experience.
One of my favorite dishes we prepared with our local host was this Creamy Tuscan Chickpea Soup. Even though the soup had a few ingredients, it was so flavorful.
Today, when I taste my Creamy Tuscan Chickpea Soup, I am immediately flooded with beautiful memories of our time in the Tuscan cottage. That’s the beauty of a comforting soup; it should bring joy and memories with every bite.
I hope my Creamy Tuscan Chickpea Soup can bring you happiness and inspire you to visit the Tuscan countryside.
Read next: The Ultimate Italy Bucket List
List of Ingredients for Creamy Tuscan Chickpea Soup
This soup is simple with a few common ingredients – chickpeas, vegetables, broth, and aromatic seasonings. Like any recipe with a few simple ingredients, try to use the highest quality ingredients possible.
One way to ensure high-quality ingredients is to use low-sodium vegetable broth, fresh herbs, and organic vegetables. I use organic vegetables as much as possible, especially when I cook this recipe. It reminds me of my time in Tuscany, making soup with vegetables harvested from the garden.
This is a brief overview. Please refer to the full recipe description at the end of this post.
- Canned chickpeas (or dried)
- Leeks
- Carrots
- Celery
- Garlic cloves
- Vegetable broth (or stock)
- Lemon
- Rosemary
- Bay leaf
- Ground nutmeg
- Salt
- Pepper
How to Make Creamy Tuscan Chickpea Soup
My Creamy Tuscan Chickpea Soup is quick and easy to make. Typically it takes all day to build flavor in soups, but within an hour, you will have the most hearty and flavorful vegetarian soup.
This is a brief overview. Please refer to the full recipe description at the end of this post.
Prepare the chickpeas – rinse the canned chickpeas in a colander under running water and drain.
Saute the vegetables – heat the olive oil in a large pot over medium heat. Add the chopped leeks, carrots, celery, and garlic. Season with salt and pepper. Saute the vegetables for 3 – 5 minutes, until tender.
Cook the chickpeas – add the chickpeas to the pot. Cover the pot, frequently stirring, until the chickpeas are tender, about 8 – 10 minutes.
Add the liquid and aromatic ingredients – add the lemon juice, vegetable broth, herbs, and ground nutmeg. Stir.
Simmer the soup – bring the soup to a low boil and simmer for 15 minutes. Frequently stirring.
Puree the soup – remove the bay leaf and transfer the soup to a blender. Puree the soup until it is smooth and creamy. Season with salt and pepper to taste.
Enjoy – with a drizzle of olive oil on top and a side of grilled bread.
Tips & Tidbits
Here are a few tips and tidbits for the Creamy Tuscan Chickpea Soup.
Are Chickpeas and Garbanzo Beans the Same?
Yes. Chickpeas or garbanzo beans are part of the plant family known as legumes.
In Italy, chickpeas are known as ceci. In Spain, they are known as garbanzo beans. Tomatoe, tomato…chickpea, garbanzo… they are the same. You can always use either one when any recipe calls for it.
Should I Use Canned or Dried Chickpeas?
You can use either one. Canned chickpeas are perfect for this quick and easy recipe. I recommend using organic canned chickpeas for the best quality.
If you prefer to use dried chickpeas, make sure to soak and boil them the night before you prepare this Creamy Tuscan Chickpea Soup.
Can I Make Adjustments to the Soup?
Of course! Always use my recipes for inspiration, and feel free to make adjustments to your liking. Here are a few ways you can make changes.
The soup is smooth and creamy. However, you can add more stock if you prefer a thinner consistency.
This is a vegan and vegetarian recipe, but if you want to add more flavor, you can use low-sodium chicken stock.
If you don’t have leeks, you can easily substitute them for a sweet onion.
More Soup and Stew Recipes
- The Best Instant Pot Guinness Beef Stew
- The Best Texas Chili – Authentic Recipe from a Born and Raised Texan
More Vegetable Recipes
Creamy Tuscan Chickpea Soup
A creamy and comforting Tuscan soup rich in plant-based proteins
Ingredients
- 3 (15 oz.) can chickpeas, (rinsed and drained)
- 1/2 leek, chopped (1 cup), (white and light green parts)
- 1 carrot, chopped (1/2 cup)
- 2 celery, chopped (1/2 cup)
- 4 cloves garlic, minced
- 1 tablespoon freshly squeezed lemon juice
- 5 cups vegetable stock (or broth)
- 1 bay leaf
- 1 tablespoon fresh rosemary, chopped ( or 1 teaspoon dried rosemary)
- 1/4 teaspoon ground nutmeg
- 2 tablespoons olive oil, plus more for serving
- Salt
- Pepper
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped leeks, carrots, celery, and garlic. Season with a pinch of salt and pepper. Saute the vegetables for 3 - 5 minutes, until tender.
- Add the drained and rinsed cooked chickpeas to the pot. Stir all the ingredients together. Cover the pot, stirring frequently, until the chickpeas are tender, about 8 - 10 minutes.
- Add the lemon juice, vegetable stock, herbs, and ground nutmeg. Bring the soup to a low boil and simmer for 15 minutes.
- Remove the bay leaf and carefully puree the soup (using an immersion blender or transfer half of the soup at a time to a blender) until smooth and creamy.
If you are using a blender, be very careful with the amount of hot liquid you add. Too much will create pressure from inside and it will blow the lid off. I like to put a cloth towel over the lid as a precaution. - Season with salt and pepper to taste. Ladle the soup into bowls, drizzle with olive oil, and enjoy!
Notes
This is a vegan and vegetarian recipe, but you can subsitute the vegetarian stock for chicken stock.
To make the recipe quick and easy I use canned chickpeas, but you can also use dried chickpeas. Prepare the dried chickpeas overnight before prearing this recipe.
If you want to add a little texture, remove some chickpeas before you puree the soup. Place the chickpeas on top of the soup, and enjoy.
