Tuscan Chickpea Soup
Cozy up with a warm bowl of Tuscan Chickpea Soup, a smart, feel-good recipe for the cooler months that fits perfectly with Mediterranean-style eating. It brings together hearty chickpeas, seasonal vegetables like leek and carrot, and fragrant rosemary for a naturally creamy, fiber-rich soup that keeps you satisfied without feeling heavy. With its simple tomato base and wholesome pantry staples, this is the kind of weeknight bowl that quickly becomes a new favourite in your Wellbeing Barista kitchen
Ingredients
- 300 g dried chickpeas soaked overnight (or 2 15oz canned chickpeas, drained)
- 1 leek thinly sliced
- 1 white onion chopped
- 1 carrot peeled and chopped
- 1 celery stalk chopped
- 60 g tomato purée
- 2 sprigs fresh rosemary
- 2 bay leaves
- 3 tbsp extra virgin olive oil plus extra to serve
- 1½ water or low-sodium veg broth for extra flavor
- Salt and black pepper to taste
Instructions
- Drain and rinse the soaked chickpeas. Prepare the vegetables: slice the leek thinly, chop the carrot, celery and onion.
- In a large pot, heat the olive oil over low heat. Add the chopped vegetables and a ladle of water (about 200 ml). Cover and sweat gently for 10 minutes until softened.
- Tie the rosemary and bay leaves together with kitchen string and add to the pot with the chickpeas. Pour enough water to cover by 3-5 cm. Stir in the tomato purée.
- Bring to a simmer, cover and cook on low for 45-60 mins using double canned chickpeas (~600 g drained) or 2-2.5 hours for dried, until chickpeas are very tender. Top up with extra hot water if needed to maintain a soupy consistency. Season with salt towards the end.
- Remove the herb bundle. Scoop out a ladle of chickpeas and a little cooking water, blend until smooth with an immersion blender, then stir back into the pot for natural creaminess.
- Taste and adjust with black pepper. Serve hot with a drizzle of olive oil, fresh thyme and optional croutons.
Notes
A rustic Tuscan classic from GialloZafferano, this zuppa di ceci turns humble pantry chickpeas into a creamy, brothy soup with soffritto aromatics and fresh herbs. Originating from Central Italy's cucina povera tradition, it's naturally high in plant protein (20g+ per bowl) and fiber for gut health and satiety—perfect for Wellbeing Barista's smart, joyful Mediterranean eating. Soak dried chickpeas overnight for authentic texture, or use canned for weeknights.