Tuscan Chickpea Soup

Facebook

Hey y’all! If you’re craving a cozy, rustic bowl that tastes like it simmered all day in a sun-soaked Italian kitchen, this Tuscan Chickpea Soup has your name on it. It’s hearty yet light, lemony and herbaceous, and perfect for weeknights, meal prep, or feeding friends on a chilly evening. Let’s get cooking!

Recipe at a Glance: Tuscan Chickpea Soup

Prep time: 15 minutes

Cook time: 30 minutes
Total time: 45 minutes
Yield: 6 servings (about 10–12 cups)

Diet: Vegetarian (gluten-free friendly)

Why You’ll Love This

Weeknight-easy yet restaurant-delicious, ready in 45 minutes flat.
Protein-packed and satisfying thanks to chickpeas and leafy greens.

Bright, herby, and lemony with a silky, lightly creamy texture—no cream needed.
Pantry-friendly ingredients that are affordable and accessible.
Meal-prep friendly with simple storage and reheating.

Tuscan Chickpea Soup Ingredients

2 tablespoons extra-virgin olive oil, plus more for finishing
1 medium yellow onion, diced (about 1 cup/150 g)
2 medium carrots, diced (about 1 cup/130 g)

2 celery ribs, diced (about 1 cup/110 g)
4 garlic cloves, minced
1 tablespoon tomato paste

1 teaspoon dried rosemary (or 2 teaspoons fresh, chopped)
1 teaspoon dried thyme (or 2 teaspoons fresh, chopped)
1/4 teaspoon crushed red pepper flakes (optional, to taste)

1 bay leaf
1 (14.5 oz/410 g) can diced tomatoes
6 cups (1.4 L) low-sodium vegetable broth

2 (15 oz/425 g) cans chickpeas, drained and rinsed (about 3 cups cooked)
1 small Parmesan rind (optional; omit for vegan)
2 cups (packed) chopped Tuscan kale/lacinato kale (about 100 g), ribs removed

1/2 cup (85 g) ditalini or other small pasta (optional; use GF if needed)
1 teaspoon kosher salt, plus more to taste
1/2 teaspoon freshly ground black pepper

Zest of 1/2 lemon + 1 tablespoon fresh lemon juice (or 1 tablespoon red wine vinegar)
2 tablespoons chopped fresh parsley, for garnish
Crusty bread, for serving (optional)

How to Make Tuscan Chickpea Soup

Build the soffritto (10 minutes)

Warm 2 tablespoons olive oil in a large Dutch oven over medium heat. Add onion, carrot, and celery with a pinch of salt. Cook, stirring occasionally, until soft and lightly golden, about 8–10 minutes.
Bloom aromatics (1–2 minutes)

Stir in garlic, tomato paste, rosemary, thyme, and red pepper flakes. Cook until fragrant and the paste darkens slightly, 60–90 seconds.
Simmer the base (20 minutes)

Add bay leaf, diced tomatoes, broth, chickpeas, and Parmesan rind (if using). Bring to a boil, then reduce to a gentle simmer (about 190°F/88°C) and cook uncovered for 20 minutes. Lightly mash 1 cup of the chickpeas against the pot with a ladle to thicken.

Add greens and pasta (8–10 minutes)

Stir in kale and pasta. Simmer until pasta is al dente and kale is tender, 8–10 minutes. If skipping pasta, simmer 5 minutes to soften the greens.
Finish and season (2 minutes + rest)

Remove bay leaf and Parmesan rind. Stir in lemon zest and juice (or vinegar). Season with salt and pepper to taste, drizzle with a little olive oil, and sprinkle parsley. Let rest off heat 5 minutes for flavors to meld.
Optional: Toast the bread

For crunchy crostini, brush slices with olive oil and toast at 400°F/200°C for 8–10 minutes until golden.

Notes for Perfect Tuscan Garbanzo Bean Soup

Take your time with the soffritto—the slow sauté builds deep, savory flavor. Great primer on this technique here: Serious Eats: Soffritto.
Use low-sodium broth so you can season in layers; chickpeas soak up salt gradually for better overall balance.
For extra umami, the Parmesan rind is magic; for vegan depth, stir in 1 teaspoon white miso off heat. Chickpea nutrition info: Harvard T.H. Chan: Beans & Legumes.

Variations on Tuscan Chickpea Soup

Rustic No-Pasta: Skip the pasta, add 1 extra cup kale and 1 diced zucchini; simmer 5–7 minutes.
Creamy (No Cream): Blend 2 cups of the soup until smooth and stir back in; finish with 2 teaspoons olive oil for luscious body.
Slow Cooker: Sauté soffritto and aromatics, then transfer to slow cooker with tomatoes, broth, chickpeas, and bay. Cook on Low 4–6 hours; add kale and pasta in the last 30 minutes, then finish with lemon.

Required Equipment

5–6 quart Dutch oven or heavy soup pot
Wooden spoon and ladle
Chef’s knife and cutting board

Measuring cups and spoons
Microplane or fine grater (for lemon zest and Parmesan)
Blender or immersion blender (optional, for creamy variation)

Sheet pan (for optional bread toasting)

Storage: Keeping Your Tuscan Chickpea Soup Fresh

Cool the soup, then refrigerate in airtight containers for up to 4 days.
Freeze (preferably without pasta) for up to 3 months; thaw overnight in the fridge.

Reheat gently on the stovetop over medium-low to a light simmer, or microwave in 60–90 second bursts, stirring between. If the soup thickens, add a splash of broth or water.
For best texture, store pasta separately or cook it slightly under al dente before storing.

Serving & Pairings

Top bowls with grated Parmesan, a thread of good olive oil, and extra lemon.

Serve with toasted country bread or garlic-rubbed crostini.
Pair with a simple arugula salad and a light Chianti or a crisp Pinot Grigio.
Add heat with chili oil or extra red pepper flakes.

Pro Tips for the Best Tuscan Chickpea Soup

Mash a portion of the chickpeas right in the pot for a naturally creamy, body-rich broth—no dairy required.
Use a quality extra-virgin olive oil for finishing; it makes the flavors pop. Learn how to choose it here: UC Davis Olive Center.
Finish with acid (lemon or red wine vinegar) off heat to keep the flavor bright and the herbs vibrant.

Tuscan Chickpea Soup FAQ

Can I use dried chickpeas instead of canned?: Yes. Start with 1 cup (200 g) dried chickpeas; soak overnight, then simmer in fresh water until tender, 60–90 minutes. You’ll get about 3 cups cooked (the same as two 15-oz cans). In a pressure cooker: 35 minutes on High, natural release 15 minutes.
How do I make this gluten-free?: Use gluten-free pasta or skip it entirely, and be sure your broth is certified GF. Everything else is naturally gluten-free.
Does it freeze well?: Yes—freeze without pasta for best results. Cool completely, pack in freezer-safe containers, and freeze up to 3 months. Reheat gently and cook fresh pasta separately to add when serving.