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Italian Chickpea Soup

Hearty Italian Chickpea Soup Ready in 30 Minutes!

This Italian Chickpea Soup is a delicious, one-pot meal, perfect for cozy nights, ready in just 30 minutes!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Soups
Cuisine: Italian
Calories: 320

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Feel free to drizzle more for finishing.
  • 1 medium Yellow Onion Shallots or leeks can be used as substitutes.
  • 2 fillets Anchovy Fillets (optional) Skip for a vegetarian variation; just season more!
  • 1 teaspoon Kosher Salt
  • 1 teaspoon Black Pepper
  • 2 cloves Garlic Add more for a stronger garlic taste.
  • 2 tablespoons Tomato Paste
For the Herbs and Spice
  • 1 tablespoon Fresh Oregano Dried herbs can be used but adjust the amount.
  • 1 tablespoon Fresh Rosemary Dried herbs can be used but adjust the amount.
  • 1 teaspoon Red-Pepper Flakes Adjust according to your preference.
For the Soup
  • 2 cans Chickpeas (Canned) Use fresh-cooked chickpeas for an even better taste.
  • 1 can Canned Diced Tomatoes Fresh tomatoes are great in season!
  • 4 cups Vegetable or Chicken Broth Opt for low-sodium for a healthier dish.
  • 1 cup Ditalini Pasta You can swap it with any small pasta.
  • 2 cups Tuscan Kale Spinach or Swiss chard can be used in its place.

Equipment

  • Dutch oven
  • Large pot

Method
 

Step-by-Step Instructions
  1. In a Dutch oven or large pot, heat a generous drizzle of olive oil over medium heat. Add the diced yellow onion, anchovy fillets (if using), and a pinch of kosher salt. Sauté for about 5 minutes, stirring occasionally, until the onions are softened and starting to brown.
  2. Stir in the minced garlic, tomato paste, fresh oregano, rosemary, and red-pepper flakes. Cook for 2-3 minutes, allowing the ingredients to caramelize and deepen in flavor.
  3. Mash half of the canned chickpeas in a bowl to create a creamy texture, then add them along with the remaining whole chickpeas, diced tomatoes, and broth to the pot. Bring to a rolling boil over medium-high heat.
  4. Once boiling, add the ditalini pasta and Tuscan kale. Reduce to a gentle simmer and cook for about 10 minutes, stirring occasionally.
  5. After simmering, taste the soup and adjust seasoning with additional kosher salt and black pepper if desired. Remove the pot from heat, ready to serve.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 55gProtein: 15gFat: 8gSaturated Fat: 1gMonounsaturated Fat: 6gSodium: 700mgPotassium: 800mgFiber: 12gSugar: 4gVitamin A: 1000IUVitamin C: 15mgCalcium: 70mgIron: 3mg

Notes

Use fresh herbs for best flavor and adjust seasoning to taste. Leftovers can be stored for up to 5 days in the fridge or frozen for longer storage.

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