Italian Vegetable Soup with Chickpeas and Tomatoes

You need to try this heart-warming vegan soup: it only takes 30 minutes to make it, it is packed with nutrients, it fills you up quickly and it's delicious. The best part is that this Italian vegetable soup will contribute to your daily recommended veggie serving and you will also get all the fibbers you need from the chickpeas / beans. Here’s what you need to make it:

Ingredients you need for the Italian Vegetable Soup

  • 1 tbsp of olive oil
  • 1 onion
  • 2 garlic cloves
  • 2 carrots
  • 3 stalks of celery
  • 1 fennel bulb
  • 1 can of chickpeas (440 g)
  • 1 can off diced tomatoes (400 g)
  • 3 cups of vegetable soup
  • 15 cherry tomatoes
  • 2 hand full of fresh spinach leaves
  • 1 tsp of dried oregano
  • 1/2 tsp of dried thyme
  • 1 tbsp of fresh parsley
  • salt and black pepper to taste


Start by preparing the vegetables for the soup. Chop finely the onion, dice the carrots and celery in medium sized chunks, slice finely the fennel and cut the cherry tomatoes into halves. Mince the garlic cloves.

Heat the olive oil in a soup pot and through in the onion. Cook for approx. 3 minutes then add the carrots, celery, fennel and garlic. Sauté these for another 4 minutes. Season with fresh parsley (chopped before), oregano, thyme, salt, and pepper. Enjoy!

Tips and tricks

  • If you don’t like chickpeas you can use kidney or black beans. You can get the canned ones, however if you have some time I strongly suggest cooking the beans yourself the day before so you can control better what you eat. 
  • Choose a good quality can off diced tomatoes which specifies what type of tomatoes are used (don’t settle for Italian style tomatoes – it should say plum or garden tomatoes) and avoid cans that are pre-seasoned. In this way, you make sure your final product (in this case the soup) is as clean as possible and healthy.
  • You can buy vegetable soup however I recommend making it at home. Again, this is how you know that what you eat is healthy. Here’s a simple recipe you can make in no time using vegetable scraps.
  • This is a great recipe to prep over the weekend and have it for lunch through the week. Now you can’t complain you don’t have time to cook and you don’t know what to eat for lunch.
  • If you want to play with this recipe you can also change the spinach leafs with kale. Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.
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