Zuppa Di Ceci

Warm, hearty, and infused with rustic Italian flavors, Zuppa di Ceci (Chickpea Soup) is the perfect dish for cozy evenings or nourishing lunches. This traditional recipe highlights tender chickpeas simmered in a rich broth of fragrant rosemary, bay leaf, and savory vegetables like onion, carrot, and celery. A touch of tomato paste adds a subtle depth to the soup, while an optional swirl of blending gives it a creamy yet textured consistency. Ready in a little over an hour (with a shortcut using canned chickpeas), this comforting one-pot meal pairs beautifully with crusty bread and a drizzle of olive oil. Bursting with wholesome ingredients and Mediterranean flair, Zuppa di Ceci is a simple yet satisfying way to embrace the warmth of Italian home cooking.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 250 grams Dried chickpeas (or canned, drained and rinsed)
• 3 tablespoons Olive oil
• 1 medium Yellow onion, finely chopped
• 3 large Garlic cloves, minced
• 1 medium Carrot, diced
• 1 medium Celery stalk, diced
• 1.5 tablespoons Tomato paste
• 1 liter Vegetable or chicken stock
• 1 small Fresh rosemary sprig
• 1 single Bay leaf
• 1 teaspoons Salt
• 0.5 teaspoons Black pepper, freshly ground
• 4 slices Crusty bread for serving

Directions

Step 1

1. If using dried chickpeas, soak them in water overnight, then drain and rinse. Boil the soaked chickpeas in fresh water for about 60-70 minutes until tender. Drain and set aside.

Step 2

2. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes until soft and translucent.

Step 3

3. Add the minced garlic and cook for another minute until fragrant.

Step 4

4. Stir in the diced carrot and celery, cooking for 5 minutes to soften the vegetables slightly.

Step 5

5. Add the tomato paste and cook for 2 minutes, stirring frequently, to develop its flavor.

Step 6

6. Pour in the vegetable or chicken stock, then add the cooked (or canned) chickpeas, rosemary sprig, and bay leaf.

Step 7

7. Season the soup with salt and ground black pepper. Stir to combine.

Step 8

8. Bring the soup to a gentle simmer, cover the pot, and let it cook for 20-30 minutes, allowing the flavors to meld together.

Step 9

9. Remove the rosemary sprig and bay leaf from the pot. If desired, use an immersion blender to puree a portion of the soup for a creamier texture while leaving some chickpeas whole.

Step 10

10. Adjust seasoning to taste with additional salt and pepper, if needed.

Step 11

11. Serve the soup hot with slices of crusty bread on the side. Drizzle with extra olive oil for a finishing touch, if desired.

Nutrition Facts

Serving size	1878.5 grams (1878.5g)

Amount per serving	% Daily Value*
Calories	1588

Total Fat 59.30g	76%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 7928mg	345%
Total Carbohydrate 215.70g	78%
Dietary Fiber 31.70g	113%
Total Sugars 30.80g
Protein 53.40g	107%

Vitamin D 0IU	0%
Calcium 390mg	30%
Iron 16mg	89%
Potassium 2178mg	46%

*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: 33.1%

Protein: 13.3%

Carbs: 53.6%