Italian Chickpea Soup Recipe (Pasta e Ceci)

Chickpea soup recipe lovers, this one's for you! This rustic Italian Chickpea Soup (Pasta e Ceci) is a cozy bowl of Mediterranean comfort - made with simple pantry staples like canned chickpeas, tomatoes, olive oil, and fresh herbs. It's hearty, nourishing, and perfect for fall and winter lunches or easy weeknight dinners.

As soon as autumn arrives, our kitchen turns into a little soup workshop. There's always a pot simmering away, filling the house with warmth and our freezer with ready-to-go lunches for busy days. This Italian chickpea soup is one of our go-to recipes - wholesome, flavorful, and filled with tender vegetables, chickpeas, and pasta in a light tomato broth.

If you love make-ahead meals, this recipe is perfect. We like to freeze the soup without the pasta and add it fresh when reheating - that way the pasta stays perfectly al dente and doesn't soak up all the broth.

Scroll down for step-by-step photos, helpful tips, and fun flavor variations!

Jump to:

• Ingredients You'll Need
• How to Make Italian Chickpea Soup
• Flavor Variations and Substitutions
• Chickpea Health Benefits
• What to Serve with This Chickpea Soup
• Best Wine Pairings with Italian Chickpea Soup
• Storage Instructions
• Can I Use Dried Chickpeas Instead of Canned Chickpeas in This Soup?
• FAQ's
• More Soup Recipes to Try
• Italian Chickpea Soup Recipe (Pasta e Ceci)

Ingredients You'll Need

Like most Italian recipes, it starts with simple ingredients that shine when cooked slowly together.

• Olive oil - Adds richness and body. Use extra virgin olive oil for the best flavor and health benefits.
• Onion and garlic - The aromatic base that builds depth and savoriness.
• Carrots and celery sticks - Classic Italian soffritto vegetables that add sweetness and balance.
• Tomato paste - Deepens the color and gives a subtle tang.
• Fresh oregano and rosemary - Fragrant herbs that highlight Italian flavors.
• Red pepper flakes (optional) - For a hint of gentle heat.
• Canned chickpeas - Packed with plant-based protein and fiber, they make this soup hearty and nutritious.
• Canned Whole plum tomatoes - Blended or crushed for a rustic texture and rich tomato base.
• Vegetable stock or low-sodium broth - Provides a flavorful foundation.
• Parmesan rind (optional) - Infuses the broth with umami depth.
• Ditalini pasta (or other small shapes) - The traditional choice for Pasta e Ceci.
• Tuscan kale - Adds color, nutrients, and a subtle earthy flavor.
• Sea salt and freshly ground black pepper - Brings everything into balance.

See the recipe card for quantities.

How to Make Italian Chickpea Soup

Tested in our kitchen and loved by our readers-this chickpea soup recipe is simple, hearty, and full of Mediterranean flavor.

1. Sauté the vegetables
Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrot, and celery. Cook for 8-10 minutes until soft and fragrant.

Chef's Tip: Take your time here - gently sautéing the vegetables brings out their natural sweetness and builds the base flavor of the soup.

2. Add garlic and tomato paste
Stir in the garlic, tomato paste, chopped herbs, and red pepper flakes (if using). Cook for 1-2 minutes.

Chef's Tip: Let the tomato paste cook until it deepens in color - this caramelization step gives the broth a rich, savory flavor that makes all the difference.

3. Add chickpeas and tomatoes
Stir in the chickpeas and blended tomatoes. Let it simmer for 5 minutes to build flavor.

4. Add stock and simmer
Pour in the vegetable stock and add the Parmesan rind (if using). Bring to a boil, then reduce the heat and simmer gently for 15 minutes.

Chef's Tip: Don't skip the Parmesan rind if you have one - it infuses the broth with a subtle umami depth that makes this soup taste like it's been simmering all day.

5. Cook the pasta
Add the ditalini pasta and cook for 8-10 minutes or until the pasta is tender. Stir occasionally to prevent sticking.

Chef's Tip: For the perfect al dente texture, start checking the pasta a minute or two before the package time - it will continue to soften slightly in the hot broth.

6. Add kale
Stir in the chopped kale and cook for another 3-5 minutes, until wilted.

7. Season and serve
Remove the Parmesan rind and season with salt and freshly ground black pepper to taste. Ladle into bowls and top with grated Parmesan and a drizzle of olive oil.

Chef's Tip: This soup thickens as it sits! Add a splash of hot water or stock when reheating to loosen it up. Delicious the next day.

Flavor Variations and Substitutions

A few simple swaps make this chickpea soup recipe endlessly versatile:

• Use small pasta shells, orzo, or pearl couscous instead of ditalini.
• Swap kale for spinach or Swiss chard.
• Make it vegan by omitting the Parmesan rind and cheese garnish.
• Use gluten-free pasta or skip the pasta entirely for a lighter version.
• Add a squeeze of lemon juice at the end for brightness.
• Stir in crushed red pepper or smoked paprika for a spicier kick.

Chickpea Health Benefits

Chickpeas (also known as garbanzo beans) are packed with nutrients and plant-based protein. According to Healthline:

• They're high in fiber, supporting digestion and gut health.
• A great source of plant-based protein for vegetarian and vegan diets.
• Help regulate blood sugar levels thanks to their low glycemic index.
• Contain important nutrients like iron, magnesium, folate, and zinc.
• May support heart health by improving cholesterol levels.

What to Serve with This Chickpea Soup

This cozy Italian Pasta e Ceci pairs beautifully with simple sides for a comforting Mediterranean meal. Here are a few of our favorites:

• Bread: Serve with our Easy No Knead Bread, Grissini, Cheesy Ciabatta Garlic Bread, or Homemade Focaccia for dipping and soaking up every drop of the flavorful broth.
• Salad: Add a fresh, vibrant side like our Roasted Beet Salad with Feta, a simple green salad with balsamic dressing, or an Italian chopped salad for a satisfying balance of flavors and textures.

Best Wine Pairings with Italian Chickpea Soup

This hearty Pasta e Ceci Soup has a rich tomato base and plenty of Mediterranean herbs, which pair beautifully with both red and white wines. Here are a few of our favorite pairings:

• Chianti Classico: A classic Italian red that complements the tomato and herb flavors without overpowering the soup's gentle warmth.
• Verdicchio or Pinot Grigio: Crisp, dry white wines that cut through the richness of the olive oil and Parmesan, adding a refreshing contrast.
• Rosé from Tuscany or Provence: Light and fruity, these wines balance the savory chickpeas and bring a lovely brightness to the meal.
• Lambrusco: Slightly sparkling and delightfully earthy, this red wine is a fun, unexpected pairing - especially if you serve the soup with crusty bread and extra Parmesan.

Storage Instructions

This Italian Chickpea Soup keeps beautifully and tastes even better the next day as the flavors deepen. Here's how to store and reheat it for the best results:

Fridge: Cool the soup completely, then store it in an airtight container for up to 3-4 days. The pasta may absorb some of the broth as it sits, so add a splash of hot water or stock when reheating.

How to Freeze Chickpea Soup: If you're planning to freeze this soup, we recommend making it without the pasta. Cool it completely, divide into portions, and freeze for up to 3 months. When ready to enjoy, defrost in the fridge overnight, reheat gently, and add dried pasta directly to the pot as it warms.

Chef's Note: We don't recommend freezing leftovers with pasta, as it can become mushy and break up in the soup - but if you freeze it before adding the pasta, it reheats beautifully.

How to Reheat the Soup: Reheat gently on the stovetop over medium heat until hot, stirring occasionally. Add extra broth or water to loosen the consistency if needed.

Can I Use Dried Chickpeas Instead of Canned Chickpeas in This Soup?

Yes! You'll need about 3 cups of cooked chickpeas (from 1 cup dried). Soak them overnight, cook until tender, and drain before adding them to the soup. Using dried chickpeas gives this chickpea soup recipe a slightly creamier texture and deeper flavor - it's worth the extra step if you have time.

Here's our guide on how to cook and soak chickpeas for meal prep.

FAQ's

More Soup Recipes to Try

If you love cozy Mediterranean soups, try these next:

This Italian Chickpea Soup is everything we love about Mediterranean cooking - simple, seasonal, and full of flavor. 

Give it a try and let us know how it turned out in the comments! Don't forget to Pin it for later or share it with a friend who loves wholesome, comforting meals.

Print

The nutrition is an estimate only. It was calculated using Nutrifox, an online nutrition calculator.