Italian Chickpea Soup
Filled with tender vegetables and cozy orzo, with a zip of Italian seasoning and fresh lemon, this 25-minute chickpea soup is comforting, nutritious, and supremely simple. Easily made vegan or gluten-free, as needed.
Ingredients
- 1 Tablespoon olive oil
- 1/2 medium yellow onion diced
- 2-3 whole carrots peeled and chopped
- 1-2 stalks celery diced
- 3 cloves garlic minced
- 1 teaspoon Italian seasoning
- 1 (14.5 ounce) can diced tomatoes with juices
- 1 (15 ounce) can chickpeas drained and rinsed
- 6 cups vegetable or chicken broth
- 1/2 cup uncooked orzo
- 1 Tablespoon lemon juice from about 1/2 medium lemon
- kosher salt and black pepper
- 1 Tablespoon chopped fresh parsley
- Parmesan optional to serve
Instructions
- In a large Dutch oven or stockpot, warm olive oil over medium-high heat. Add onion, carrots, and celery. Cook for about 5 minutes.
- Add garlic and Italian seasoning. Cook for 30-60 seconds, just until fragrant.
- Stir in diced tomatoes and chickpeas, followed by the broth. Bring to a boil.
- Add orzo, then reduce heat to medium. Simmer for about 5 minutes, stirring frequently, just until the orzo is tender. (Check package directions and adjust if your orzo requires a much longer or shorter cook time. Do not overcook.)
- Stir in lemon juice, salt, and pepper to taste. (I start with 3/4 teaspoon salt and about 10 cranks of fresh-ground black pepper.) Garnish with a few leaves of fresh parsley and grated Parmesan, if desired.
Notes
- Make-Ahead Instructions: Cook the orzo separately and mix it into individual bowls. You can also prep the soup through step 3, then remove from the heat, let it sit covered, then bring the liquid back to a boil, add the orzo, and cook. If the cooked or partially cooked orzo sits in the broth, it will absorb more liquid and you’ll start veering away from soup and towards stew. (Still tasty but different.)
- Slow Cooker Instructions: Combine all of the vegetables, the chickpeas, the broth, the garlic, Italian seasoning, salt, and pepper in a large Crockpot or other slow cooker. Cook for 5-6 hours on low, then add cooked orzo together with the lemon juice and more salt and pepper to taste.
Nutrition Estimate
Calories: 330 kcal, Carbohydrates: 53 g, Protein: 15 g, Fat: 7 g, Saturated Fat: 1 g, Polyunsaturated Fat: 2 g, Monounsaturated Fat: 3 g, Sodium: 1435 mg, Potassium: 786 mg, Fiber: 11 g, Sugar: 11 g, Vitamin A: 5258 IU, Vitamin C: 16 mg, Calcium: 127 mg, Iron: 5 mg
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