Description
A nourishing, plant-based soup packed with chickpeas, tomatoes, spinach, and Italian herbs—naturally creamy (no dairy!), ready in under 40 minutes, and perfect for meal prep or cozy weeknights.
Ingredients
- Vegetable Base:
- 2 tbsp olive oil
- 1 onion, chopped
- 1 carrot, diced
- 1 celery stalk, diced
- 2–3 garlic cloves, minced
- 1–2 sprigs fresh rosemary (or ½ tsp dried)
- 1–2 bay leaves
- Broth & Tomatoes:
- 2 cups tomato passata (or crushed tomatoes)
- 4 cups low-sodium vegetable stock
- Chickpeas & Greens:
- 2 (15 oz) cans chickpeas, drained & rinsed
- 3–4 handfuls fresh spinach or kale
- Optional Rosemary Oil Topping:
- 1 tbsp olive oil
- Fresh rosemary sprigs
- Seasonings:
- Salt and black pepper to taste
Instructions
- Sauté base: Heat olive oil in a large pot over medium. Add onion, carrot, celery, and rosemary. Cook 5–7 min until soft. Add garlic; cook 1 more minute.
- Add liquids: Stir in tomato passata and vegetable stock. Add bay leaves. Bring to a gentle boil.
- Simmer: Add chickpeas. Reduce heat and simmer 20–25 minutes to develop flavor.
- Blend for creaminess: Ladle out 1/3 of soup and blend until smooth. Return to pot and stir.
- Add greens: Stir in spinach or kale. Cook 2–3 minutes until wilted.
- Optional topping: Warm 1 tbsp olive oil with rosemary sprigs 1–2 min. Drizzle over each bowl before serving.
Notes
- For creamier texture without dairy: blend more soup or mash some chickpeas.
- Use dried chickpeas? Replace with 3 cups cooked.
- Freezer-friendly—store without rosemary oil; add fresh when serving.
- Don’t skip the soffritto (onion, carrot, celery)—it’s the flavor foundation!
- For extra heartiness: add zucchini, potatoes, or white beans.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian