Tuscan Chickpea Soup

Okay, fellow nutrition-seekers, let’s chat about a recipe that’s become a total sanity-saver in my house: Tuscan Chickpea Soup! This isn’t just any soup; it’s a bowl full of simple nutrition that even my pickiest eaters will slurp down. It’s a family favorite, and it’s packed with goodness.

I remember the first time I made this Tuscan Chickpea Soup. My youngest was going through a “beige food only” phase (sound familiar, anyone?), and I was desperate to sneak some veggies into her diet. I stumbled upon a recipe for Pasta e Ceci, an Italian pasta and chickpea stew and thought, “Okay, I can work with this.”

What made this Tuscan Chickpea Soup a nutrition win was how easily I could customize it. I added extra spinach, pureed some of the chickpeas for a creamier texture, and served it with a side of whole-wheat bread for dipping. The result? Empty bowls and a happy mama!

This recipe quickly evolved into my go-to Tuscan Chickpea Soup, a comforting and nutritious meal that I can whip up even on the busiest weeknights. It’s become a regular in our rotation of Italian Soup Recipes, and it’s become a tradition for our family. It’s one of those Vegetarian Soup recipes that’s filling and satisfying!

This soup is more than just a meal; it’s a reminder that good nutrition doesn’t have to be complicated or time-consuming. It’s about finding those simple, nourishing solutions that work for your family, your budget, and your sanity!

I know many of you busy moms are also seeking those same simple nutrition solutions, so let’s get cooking! This Tuscan Chickpea Soup recipe is a game-changer. 💕

INGREDIENTS You’ll Need:

Trust me, this Tuscan Chickpea Soup ingredient list is simple because busy moms need nutrition without complexity! You can find these wholesome ingredients at your regular grocery store. It is a true Italian Soup Recipe that is so easy to adapt to what you have on hand!

• 2 tablespoons olive oil: This adds healthy fats and richness to the soup.
• 1 medium onion, chopped: Onions are a great source of antioxidants and add a savory base flavor.
• 2 carrots, chopped: Adds sweetness, color, and Vitamin A to our Tuscan Chickpea Soup.
• 2 celery stalks, chopped: Adds depth of flavor and fiber.
• 2 cloves garlic, minced: Because everything is better with garlic! It also has immune-boosting properties.
• 1 teaspoon dried rosemary: This is essential for that classic Tuscan flavor.
• 1/2 teaspoon red pepper flakes (optional): For a little kick!
• 4 cups vegetable broth: You can also use chicken broth if you prefer, but vegetable broth keeps this Tuscan Chickpea Soup vegetarian.
• Two 15-ounce cans chickpeas, rinsed and drained: The star of the show! Chickpeas are packed with protein and fiber.
• 1 (14.5-ounce) can diced tomatoes, undrained: Adds acidity and lycopene, a powerful antioxidant.
• 1 cup ditalini pasta (or other small pasta shape): Adds heartiness to the soup. Feel free to use gluten-free pasta!
• 4 cups chopped kale (or spinach): Adds a boost of vitamins and minerals.
• Salt and pepper to taste: Seasoning is key!
• Grated Parmesan cheese (optional): For serving.

Here’s a Tuscan Chickpea Soup nutrition hack that changed our family’s health: I sometimes add a tablespoon of tomato paste along with the diced tomatoes. It intensifies the tomato flavor and adds extra nutrients.

No worries if you don’t have ditalini pasta – I use small shells or even broken spaghetti for extra nutrients in my Tuscan Chickpea Soup. My family gets extra nutrition when I add a squeeze of lemon juice at the end. It brightens the flavors and adds a dose of Vitamin C! This Tuscan Chickpea Soup proves nutritious doesn’t mean expensive; chickpeas are super affordable.

For a super quick shortcut, use pre-chopped veggies! Seriously, anything that saves time is a win in my book! Trust me, this is a recipe your family will love!

Let’s Make it Happen!

Here’s where I used to struggle with my Tuscan Chickpea Soup – learn from my experience! I used to burn the garlic! Now I add a splash of broth to the pot before the garlic.

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Your kitchen should smell amazing by now!
2. Add the garlic, rosemary, and red pepper flakes (if using) and cook for another minute until fragrant. Be careful not to burn the garlic!
3. Pour in the vegetable broth and bring to a boil. Then, reduce the heat and simmer for 10 minutes to let the flavors meld. This is the perfect time to prep tomorrow’s lunch! I sometimes toss in a bay leaf for even more flavor.
4. Stir in the chickpeas and diced tomatoes. Bring back to a simmer and cook for another 5 minutes. Don’t worry if your Tuscan Chickpea Soup looks a little thin at this point; the pasta will thicken it up.
5. Add the pasta and cook until tender, about 8-10 minutes. Make sure to stir occasionally to prevent the pasta from sticking to the bottom of the pot. This part always makes my kids excited – they love pasta!
6. Stir in the kale (or spinach) and cook until wilted, about 2-3 minutes. Your Tuscan Chickpea Soup should smell nourishing by now! I love seeing the greens brighten up the soup.
7. Season with salt and pepper to taste. Remember to taste as you go!
8. Serve hot, garnished with grated Parmesan cheese (if using). A drizzle of olive oil on top is also delicious!

While your Tuscan Chickpea Soup is cooking, take a moment to appreciate nourishing your family! This Tuscan Chickpea Soup is a comforting hug in a bowl. It’s perfect for chilly evenings or when you just need a little something to warm you from the inside out. In my busy kitchen, this nutritious Tuscan Chickpea Soup usually takes about 30-40 minutes from start to finish.

For a family-tested nutrition shortcut, I often double the recipe and freeze half for future busy weeknights! This Ribollita variation can also be made in the slow cooker! Just add all the ingredients (except the pasta and kale) to the slow cooker and cook on low for 6-8 hours. Then, stir in the pasta and kale during the last 30 minutes of cooking.

How We Love to Eat This!

The kids devour this nutritious Tuscan Chickpea Soup when I serve it with grilled cheese sandwiches. It’s a classic combo that never fails! The warm, cheesy goodness of the grilled cheese paired with the hearty, flavorful soup is just perfection. It’s one of our favorite dinnertime nutrition wins!

We also love to dip crusty bread into the soup. It’s a great way to soak up all the delicious broth! I usually buy a loaf of sourdough or Italian bread from the bakery.

This **classic Tuscan Chickpea Soup** is perfect for those busy weeknights when we need good nutrition fast! I often make a big batch on Sunday and then we can enjoy it throughout the week. Leftovers are great for lunch too!

For a fun presentation, I like to serve the soup in colorful bowls with a sprinkle of fresh parsley on top. It makes it look extra appetizing! My family gets extra nutrition when I serve this lemon-flavored Tuscan Chickpea Soup with a side salad. It adds some extra greens and veggies to the meal.

I’ve even served this to friends and family who are gluten free, using gluten free pasta! It was a huge hit!

I also love to make this recipe in the fall using butternut squash instead of carrots. It adds a lovely sweetness and warmth to the soup. One time I tried adding some roasted red peppers to my spicy Tuscan Chickpea Soup, and it was amazing! The smoky flavor really complemented the other ingredients.

This Tuscan Chickpea Soup reminds me of another family-healthy favorite, my Turmeric Chicken Soup. I love making a big pot of that soup when someone in my family is feeling under the weather. It’s so comforting and nourishing. And if your family enjoys a great Vegetarian Soup, you should definitely check out my recipe for Roasted Vegetable Soup. For more simple nutrition ideas for busy families, check out my White Bean Soup.

FAQs: Your Questions Answered

Fellow nutrition-seekers, I know you’ve got questions, so let’s tackle them! I have heard a lot of questions about my Italian Soup Recipes, and about my Vegetarian Soup recipes, so I hope that this will answer some of them!

Is this Tuscan Chickpea Soup really nutritious enough for growing kids?

Absolutely! This soup is packed with protein, fiber, and vitamins. Chickpeas are a nutritional powerhouse, and the veggies add even more goodness. It’s a great way to sneak extra nutrients into your kids’ diets!

What if my picky eater won’t try this healthy Tuscan Chickpea Soup?

I get it! Picky eaters are a challenge. Try pureeing some of the soup to make it smoother. You can also add a dollop of sour cream or yogurt to make it more appealing. Sometimes, just calling it “pasta soup” works wonders!

Can I meal prep this Tuscan Chickpea Soup for busy weeks ahead?

Definitely! This soup is perfect for meal prepping. Just make a big batch on the weekend and store it in the fridge for up to 4 days. It also freezes well!

Can I add meat to this soup?

Yes, you can! If you’re not strictly vegetarian, you can add some cooked Italian sausage or shredded chicken to the soup. It will add some extra protein and flavor.

Is this soup gluten-free?

Not as written, but it’s easy to make it gluten-free! Just use gluten-free pasta.

Can I use dried chickpeas instead of canned?

Yes, you can, but you’ll need to soak them overnight and then cook them until tender before adding them to the soup. I usually use canned chickpeas because they’re so convenient.

What other vegetables can I add to this soup?

Feel free to get creative! Some other veggies that would be delicious in this soup include zucchini, bell peppers, and mushrooms.

This Tuscan Chickpea Soup is a true family favorite! It’s a comforting and nutritious meal that I can whip up even on the busiest weeknights. I know your family will love it as much as mine does!

Final Thoughts:

This **Tuscan Chickpea Soup** supports my family’s nutrition goals by providing a hearty, plant-based meal that is packed with protein, fiber, and vitamins. It’s also a great way to sneak in extra veggies! It fits perfectly into our busy lifestyle because it is quick, easy, and can be made ahead of time. I hope you enjoy this pasta e ceci, Italian pasta and chickpea stew recipe.

My Tuscan Chickpea Soup Nutrition Hacks:

• Add a squeeze of lemon juice at the end: It brightens the flavors and adds a dose of Vitamin C.
• Use pre-chopped veggies: Seriously, anything that saves time is a win!
• Double the recipe and freeze half: Perfect for future busy weeknights.

Family-Tested Healthy Tuscan Chickpea Soup Variations:

• Spicy Tuscan Chickpea Soup: Add more red pepper flakes or a pinch of cayenne pepper.
• Creamy Tuscan Chickpea Soup: Puree some of the soup with an immersion blender for a creamier texture.
• Lemony Tuscan Chickpea Soup: Add the zest and juice of one lemon.

My husband prefers the spicy version, while my kids love the creamy version. I personally love the classic version with a squeeze of lemon juice. No matter how you make it, I hope this Tuscan Chickpea Soup becomes a staple in your house!

I hope you’ll make it your own healthy way! Don’t be afraid to experiment with different veggies and spices. The most important thing is to find a version that your family loves! The inspiration that I used came from this Cacciucco di ceci (Tuscan Chickpea and Swiss Chard Soup … and this Pasta e Ceci (Italian Pasta and Chickpea Stew) Recipe, and also this Pasta e Ceci (Italian Pasta and Chickpea Stew) – Dishing Out Health.

I truly hope this **comforting Tuscan Chickpea Soup** becomes a staple in your family’s meal rotation, bringing nourishment and joy to your tables. Remember, simple nutrition is about progress, not perfection!

So, go ahead, give this nourishing **Tuscan Chickpea Soup** a try! You might just be surprised at how much your family loves it! 💕

Tuscan Chickpea Soup

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This hearty Tuscan Chickpea Soup is a comforting and flavorful dish, packed with nutritious ingredients. It’s easy to make and perfect for a cozy weeknight meal.

• Author: Juliette
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings
• Category: Dinner
• Method: Skillet
• Cuisine: Italian

Ingredients

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• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried rosemary
• 1/2 teaspoon dried thyme
• 1/4 teaspoon red pepper flakes (optional)
• 6 cups vegetable broth
• 2 (15-ounce) cans chickpeas, drained and rinsed
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 cup kale, chopped
• Salt and pepper to taste
• Grated Parmesan cheese, for serving (optional)

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Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add garlic, rosemary, thyme, and red pepper flakes (if using) and cook for 1 minute more.
3. Pour in vegetable broth, chickpeas, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 15 minutes.
4. Stir in kale and cook until wilted, about 5 minutes.
5. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese, if desired.

Notes

For a creamier soup, use an immersion blender to partially blend the soup before adding the kale.