Vegetarian Italian Chickpea Soup Recipe

This Vegetarian Italian Chickpea Soup is a hearty, flavorful dish that can be prepared quickly, making it perfect for any weeknight meal. Below is a simple recipe that highlights the main ingredients and steps to create this delicious soup.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 medium carrots, peeled and sliced
• 2 stalks celery, sliced
• 2 cloves garlic, minced
• 2 tablespoons tomato paste
• 1 (28-ounce) can crushed tomatoes (preferably fire-roasted)
• 2 to 4 cups vegetable broth
• 2 (14-ounce) cans chickpeas, rinsed and drained (or use dried chickpeas, soaked overnight)
• 2 teaspoons Italian seasoning
• ½ teaspoon kosher salt (adjust to taste)
• ½ teaspoon ground pepper (adjust to taste)
• 2 heaping cups baby spinach (or kale)
• Fresh basil, torn, for garnish

Instructions

1. Sauté the Vegetables: In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chopped onion, carrots, and celery. Sauté for about 9-10 minutes until the vegetables are soft and the onion is translucent.
2. Add Garlic and Tomato Paste: Stir in the minced garlic and cook for an additional minute. Then add the tomato paste, mixing it into the vegetables until it deepens in color (about 2-3 minutes).
3. Combine Ingredients: Add the crushed tomatoes, 2 cups of vegetable broth, chickpeas, Italian seasoning, salt, and pepper. Stir well to combine.
4. Simmer: Bring the mixture to a simmer. Reduce the heat to maintain a gentle simmer and cook for 10-30 minutes to meld the flavors. If you prefer a brothier soup, add more vegetable broth as needed.
5. Add Greens: Stir in the baby spinach or kale and cook until just wilted, about 1-2 minutes.
6. Serve: Ladle the soup into bowls and garnish with torn basil leaves. Enjoy with crusty bread!

Tips for Customization

• Add More Vegetables: Feel free to include zucchini, bell peppers, or mushrooms for added nutrition.
• Thicker Soup: Blend a portion of the soup with an immersion blender or add diced potatoes to thicken it naturally.
• Slow Cooker Option: Combine all ingredients in a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
• Vegan Parmesan Alternatives: Use nutritional yeast or store-bought vegan parmesan for a cheesy flavor without dairy.

Bread Options to Serve with the Soup

When serving your Italian Chickpea Soup, consider these delicious bread options:

• Crusty Italian Bread: A classic choice that pairs well with the soup’s flavors.
• Sourdough Bread: Offers a tangy flavor and chewy texture.
• Focaccia: Soft and flavorful, perfect for dipping.
• Garlic Bread: Adds an aromatic touch and complements the soup nicely.
• Ciabatta: Its airy texture makes it great for soaking up the broth.

Freezing the Soup

Yes, you can freeze the soup for later use. Allow it to cool completely before transferring it to airtight containers or freezer bags. It can be stored in the freezer for up to 3 months. When ready to eat, thaw in the refrigerator overnight and reheat on the stove.

Making the Soup More Substantial

To make the soup more substantial for a main course, consider adding:

• Pasta: Small shapes like ditalini or orzo can make it heartier.
• Grains: Quinoa, farro, or barley can add texture and nutrition.
• Vegetables: Increase the variety of vegetables, such as potatoes or squash, to bulk it up.
• Protein: Add tofu or tempeh for additional protein content.

Wine Pairing

A good wine pairing for Italian Chickpea Soup includes:

• Chianti: A classic Italian red wine that complements tomato-based dishes.
• Pinot Grigio: A light white wine that offers a refreshing contrast to the soup’s richness.
• Sangiovese: Another red option with bright acidity that pairs well with legumes and tomatoes.

Using Fresh Tomatoes

You can use fresh tomatoes instead of canned ones in your soup. For best results, use ripe tomatoes and consider blanching them first to remove the skins. Approximately 2 pounds of fresh tomatoes can replace a 28-ounce can of crushed tomatoes. If using fresh, you may need to adjust the cooking time to allow them to break down and integrate into the soup.

This soup is versatile and can be adjusted according to your preferences while remaining vegetarian-friendly!