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Tuscan Chickpea Soup

Tuscan chickpea soup made with a rosemary-garlic infused broth, fire-roasted tomatoes, and silky mashed chickpeas. Finish with wilted kale, olive oil drizzle, parmesan, and lemon for a bright, hearty bowl.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Course: Main Dish
Cuisine: Italian
Calories: 390
Ingredients Equipment Method Notes

Ingredients
  

Tuscan chickpea soup base
  • 2 can (15 oz) chickpeas Drain well before using.
  • 4 cups kale Chop before adding to the pot.
  • 1 onion Dice for even sautéing.
  • 6 garlic Minced.
  • 1 can (14 oz) fire-roasted diced tomatoes Use with juices.
  • 6 cups vegetable broth Use low-sodium if preferred.
  • 2 tbsp olive oil For sautéing and serving.
  • 2 fresh rosemary Use sprigs; remove after simmering.
  • 1 tsp Italian seasoning Adds classic herb flavor.
  • 0.5 tsp red pepper flakes Adjust heat to taste.
  • 1 parmesan rind Optional; adds savory depth.
  • 0.25 lemon For serving (zest or juice as you like).
  • 0.25 parmesan For serving (shavings).
  • 0.25 salt To taste.
  • 0.25 pepper To taste.

Equipment

  • 1 Dutch oven

Method
 

Sauté aromatics
  1. Heat the olive oil in a large pot over medium heat, then sauté the onion for 5 minutes until softened and translucent.
  2. Add the garlic and red pepper flakes and cook for 2 minutes, stirring, until fragrant.
Simmer the soup
  1. Add chickpeas, fire-roasted diced tomatoes, vegetable broth, rosemary, Italian seasoning, and parmesan rind to the pot and bring to a boil.
  2. Reduce to a simmer for 20 minutes, then remove the rosemary and parmesan rind.
  3. Mash or blend about a third of the chickpeas for a thicker consistency, leaving the rest partially whole.
Finish with kale and seasoning
  1. Add the chopped kale and cook for 5 minutes, stirring, until wilted.
  2. Season with salt and pepper, then add lemon for brightness; drizzle with olive oil and top with parmesan before serving.

Notes

For the thickest texture, mash while the soup is hot and stir well so the consistency is even. Store leftovers in the refrigerator up to 4 days; reheat gently with a splash of broth if needed. Freezing is yes—freeze up to 2 months, thaw overnight, and reheat until hot. For a gluten-free option, keep parmesan rind optional and use an optional vegetarian broth certified gluten-free if needed.