Tuscan Tomato Chickpea Soup
Easy to pull together with pantry ingredients, this Tomato Chickpea Soup is garlicky, and rich with just a hint of rosemary! Share it creamy or chunky with a sprinkle of parm. This recipe is vegetarian, easily vegan and gluten free. *See Notes for a Chunky Version*
Servings 4 Hearty Servings
- 2 Tbs Extra Virgin Olive Oil
- 2 C (230g) Yellow Onion medium dice - about one large onion
- 8 Plump Garlic Cloves smashed - see note if sharing the soup chunky
- 5 1/4 C (930g) Cooked Chickpeas about 3 cans, drained and rinsed
- 1 (411g) Can of Fire Roasted Diced Tomatoes
- 3/4 tsp Fine Sea Salt
- 1/4 tsp Ground Black Pepper
- 1 1/2 - 2 tsp Fresh Rosemary Leaves or 1/4 tsp dried - see note if sharing the soup chunky
- 4 C (910g) Water
- 1 1/2 Tbs Balsamic Vinegar
- 1/2 Lemon
- Grated Parmesan Cheese for serving
*See notes for a chunky version* In a 4 Quart Dutch oven or soup pot, add the olive oil and heat until shimmering. Turn the heat to medium to medium low and stir in the onions. Saute for about 7-9 minutes or until slightly softened. Stir in the garlic and cook an additional 4-5 minutes, adjusting the heat down as needed so the onions and garlic do not burn.
To the pot add the chickpeas, tomatoes and all their juices, salt, pepper, rosemary and water. Bring to a boil. Reduce heat to simmer. Lid the pot and cook, stirring occassionally for about 25 minutes.
Remove from heat. Use an immersion blender to puree the soup until creamy. Alternatively, transfer 2-3 cups at a time to a blender and blend until creamy. Transfer the puree to a large bowl and repeat as needed until all the soup is pureed. Transfer pureed soup back to the soup pot and heat on medium low until warmed through if needed.
Stir in the balsamic vinegar and squeeze in the juice from 1/2 a lemon. Stir and taste to adjust salt. If a thinner soup is desired, add 1/2 C water at a time.
Ladle into soup bowls, add a sprinkle of parmesan and garnish with fresh rosemary if desired. Serve with crusty bread.
To Freeze: allow the soup to cool completely. Store in lidded containers (I like Mason jars) for up to a month. Thaw in the fridge overnight. Gently rewarm on stovetop.
For a Chunky Soup:
- Mince the rosemary and garlic before adding it to the soup pot so you don't get a large piece all in one bite. Also, reduce the garlic saute time to about one minute.
- Instead of pureeing the entire soup, only add a cup or two of the soup to a blender, then add it back to the soup pot. Adjust creaminess to taste by pureeing more if desired.
- For a thinner soup, adjust with 1/2 C water at a time.
Recipe inspired by and given to me by my Aunt, but after doing a quick search on Google, I found this recipe may have been adapted from Cooking Light's recipe, perhaps in an earlier print version.
Calories: 511kcal | Carbohydrates: 76g | Protein: 23g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 704mg | Potassium: 786mg | Fiber: 19g | Sugar: 17g | Vitamin A: 512IU | Vitamin C: 20mg | Calcium: 232mg | Iron: 7mg