Tuscan Chick Pea Tomato Soup

Warm and hearty, this Tuscan Chickpea Tomato Soup is a comforting blend of Mediterranean flavors that’s both nutritious and satisfying. Featuring a base of robust garlic, sweet onions, and vibrant carrots, this soup is enriched with canned chickpeas and crushed tomatoes, making it a protein-packed, fiber-rich option perfect for cozy dinners. The addition of smoked paprika, oregano, and basil adds layers of savory depth, while a splash of lemon juice brightens every spoonful. This one-pot recipe comes together in just 45 minutes and can be partially blended to achieve a creamy-yet-rustic texture. Serve this flavorful Tuscan-inspired soup piping hot with a drizzle of olive oil or a side of crusty bread for a wholesome meal that’s sure to please. Perfect for busy weeknights or make-ahead lunches, this vegetarian soup is as versatile as it is delicious!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 1 medium, diced carrot
• 1 medium, diced celery stalk
• 4 cloves, minced garlic
• 28 ounces canned crushed tomatoes
• 15 ounces, drained and rinsed canned chickpeas
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon smoked paprika
• 1 leaf bay leaf
• 2 tablespoons, chopped fresh parsley
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon (adjust to taste) black pepper
• 0.25 teaspoon (optional, for a hint of heat) red pepper flakes
• 1 tablespoon lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrot, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for another 1 minute, until fragrant.

Step 4

Add the canned crushed tomatoes, chickpeas, vegetable broth, oregano, basil, smoked paprika, and bay leaf. Stir to combine.

Step 5

Bring the mixture to a simmer, then reduce the heat to low and cook uncovered for 20 minutes, stirring occasionally.

Step 6

Remove the bay leaf and discard it.

Step 7

Using an immersion blender, blend the soup partially to create a creamy texture while still leaving some chunks for a rustic feel. Alternatively, transfer about half of the soup to a blender, blend until smooth, and return it to the pot.

Step 8

Stir in the fresh parsley, lemon juice, salt, black pepper, and red pepper flakes (if using). Adjust seasonings as needed.

Step 9

Serve hot, garnished with additional parsley or a drizzle of olive oil if desired. Enjoy with crusty bread for a complete meal!

Nutrition Facts

Serving size	2440.4 grams (2440.4g)

Amount per serving	% Daily Value*
Calories	1290

Total Fat 45.00g	58%
Saturated Fat 7.10g	36%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 6911mg	300%
Total Carbohydrate 191.10g	69%
Dietary Fiber 47.20g	169%
Total Sugars 65.80g
Protein 48.10g	96%

Vitamin D 0IU	0%
Calcium 595mg	46%
Iron 18mg	101%
Potassium 5671mg	121%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.7%

Protein: 14.1%

Carbs: 56.1%