Mediterranean Italian Chickpea Soup
Ingredients (Serves 4–6):
Main Ingredients:
2 tablespoons olive oil
1 medium yellow onion, diced
2 carrots, peeled and diced
2 celery stalks, diced
3 cloves garlic, minced
1½ cups cooked chickpeas (or 1 can, drained & rinsed)
1 can (14 oz) crushed tomatoes or diced tomatoes
4 cups vegetable broth (or chicken broth if not vegetarian)
1 bay leaf
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon crushed red pepper flakes (optional for spice)
Salt and pepper, to taste
Optional Add-ins:
2 cups chopped spinach or kale
1/2 cup small pasta (like ditalini or orzo)
Fresh parsley or basil, chopped (for garnish)
Grated Parmesan cheese (optional, for serving)
Instructions:
Sauté the Aromatics:
In a large soup pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Sauté for about 7–8 minutes until vegetables soften.
Add Garlic and Spices:
Stir in the garlic, oregano, thyme, bay leaf, and red pepper flakes. Cook for another 30 seconds to 1 minute, until fragrant.
Add Chickpeas and Tomatoes:
Pour in the chickpeas and crushed tomatoes, stirring to combine.
Add Broth and Simmer:
Add the vegetable broth. Bring the soup to a boil, then reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally.
Add Greens or Pasta (Optional):
If using pasta, add in the last 10 minutes of cooking and simmer until tender. If using spinach or kale, stir it in during the last 5 minutes.
Final Seasoning:
Taste and adjust seasoning with salt and pepper as needed. Remove bay leaf before serving.
