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A regular on our menu! This hearty Italian Chickpea Soup recipe (vegan) is a simple and satisfying soup that relies on pantry staples. 292 calories and 3 Weight Watchers SP | Plant Based | Vegetarian | Healthy | Recipes | Easy | Recipes vegan #plantbased #vegansoups #veganrecipes #weightwatchers #chickpeasoup #italianrecipes
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5 from 1 vote

Italian Chickpea Soup Recipe {Vegan}

A regular on our menu! This hearty Italian Chickpea Soup (vegan) is a simple and satisfying soup that relies on pantry staples. 292 calories and 3 Weight Watchers SP
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Soups
Cuisine: Italian
Keyword: Chickpea Soup, Plant Based Soup
Servings: 6 Servings
Calories: 292.3kcal

Ingredients

  • 1 tablespoon + 1 teaspoon extra virgin olive oil
  • 1/2 medium yellow onion chopped
  • 2 large celery stalks diced
  • 1 large carrot diced
  • 3 garlic cloves minced
  • 1 teaspoon dried rosemary
  • 2 (14 oz. each) cans chickpeas drained & rinsed
  • 4 cups vegetable broth + more to thin, if desired
  • 4 ounces whole wheat orzo (can substitute with regular orzo or ditalini)
  • 1/2 teaspoon kosher salt or to taste
  • 1/2 teaspoon ground pepper or to taste
  • 3 tablespoons minced flat-leaf parsley

Instructions

  • Heat the olive oil in a large saucepan set over medium-low heat. Add the onion, celery, garlic and rosemary. Cover with a lid and allow the vegetables to cook down until softened, about 15 minutes, stirring occasionally. The idea is to “sweat” the vegetables rather than browning them. Adjust the heat as needed if your burner runs hot.
  • Stir in the chickpeas and vegetable broth. Bring to a boil, then reduce heat. Simmer for 20 minutes.
  • Using a slotted spoon, transfer half of the chickpeas to a bowl. If you have an immersion blender, blend the remaining soup in the saucepan until smooth. Alternatively, allow the soup to cool for 10 minutes, then transfer it to a blender or food processor. Puree until smooth, opening the lid (when the blender is NOT running) to release the steam periodically.
  • Combine the blended soup and the reserved chickpeas in the saucepan. Add the orzo. Simmer, stirring frequently, until the orzo is tender, 7 to 10 minutes. While cooking, scrape the bottom of the saucepan with a wooden spoon to release any soup that starts to stick. Turn down the hit if it’s sticking too much.
  • Season to taste with salt and pepper. Stir in the parsley. Serve.
  • If you prefer a thinner consistency, stir in additional broth or hot water.

Notes

Weight Watchers Points: 3 (Blue - Freestyle SP) / 7 (Green) / 1 (Purple)

Nutrition

Serving: 1cup | Calories: 292.3kcal | Carbohydrates: 51.2g | Protein: 10g | Fat: 5.3g | Saturated Fat: 0.6g | Sodium: 845.8mg | Fiber: 9.8g | Sugar: 3.6g