Q : Is there a difference between chickpeas and garbanzo beans?

A : No — they’re the same thing! “Chickpeas” is the English name, while “garbanzo beans” comes from Spanish. You can use either term (and either type) in this chickpea soup recipe — the taste and texture are identical.

Q : Can I make this chickpea soup ahead of time?

A : Definitely. This soup tastes even better the next day as the flavors meld together. Just store it in the fridge and reheat with a splash of broth or water before serving.

Q : Is Italian Chickpea Soup healthy?

A : Absolutely. Chickpeas are high in plant-based protein and fiber, while the vegetables and olive oil add antioxidants and heart-healthy fats. It’s a balanced, nutrient-rich meal perfect for cozy days.

Q : How can I make this soup vegan or gluten-free?

A : To make it vegan, skip the Parmesan rind and cheese garnish. For a gluten-free version, use your favorite gluten-free pasta or add cooked rice or quinoa instead.

Italian Chickpea Soup Recipe (Pasta e Ceci)

Name: Italian Chickpea Soup Recipe (Pasta e Ceci)
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: Italian
Ingredients: 2–3 tablespoons olive oil; 1 onion, finely chopped; 3 cloves garlic, minced; 3 large carrots, peeled and chopped; 3 celery sticks, chopped; 1 tablespoon tomato paste; 3–4 sprigs fresh oregano, leaves finely chopped; 3–4 sprigs fresh rosemary, leaves finely chopped; ½ teaspoon red pepper flakes (optional); 2 x 400g (2 x 14 oz) can chickpeas, drained and rinsed; 2 x 400g (2 x 14 oz) cans whole plum tomatoes, blended or crushed; 1.5 litre (6 cups) vegetable stock or low-sodium vegetable broth; 1 small Parmesan rind (optional, but highly recommended); 150g (5 oz) ditalini pasta or other small pasta shapes; 1 bunch (about 4 cups) Tuscan kale, stems removed and roughly chopped; Sea salt and freshly ground black pepper, to taste; For serving:; Grated Parmesan cheese; Drizzle of olive oil

Description

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.

Ingredients

2-3 tablespoons olive oil

1 onion, finely chopped

3 cloves garlic, minced

3 large carrots, peeled and chopped

3 celery sticks, chopped

1 tablespoon tomato paste

3-4 sprigs fresh oregano, leaves finely chopped

3-4 sprigs fresh rosemary, leaves finely chopped

1/2 teaspoon red pepper flakes (optional)

2 x 400g (2 x 14 oz) can chickpeas, drained and rinsed

2 x 400g (2 x 14 oz) cans whole plum tomatoes, blended or crushed

1.5 litre (6 cups) vegetable stock or low-sodium vegetable broth

1 small Parmesan rind (optional, but highly recommended)

150g (5 oz) ditalini pasta or other small pasta shapes

1 bunch (about 4 cups) Tuscan kale, stems removed and roughly chopped

Sea salt and freshly ground black pepper, to taste

For serving:

Grated Parmesan cheese

Drizzle of olive oil

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Instructions

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.

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.

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.

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.

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.

Notes

Fridge: Up to 3–4 days.

Make Ahead & Meal Prep: Freeze before adding pasta for best results.

Freezer: Not recommended with pasta.

Reheat: Warm gently on the stove with added broth.

Using Dried Chickpeas: You can use dried chickpeas instead of canned — just cook 1 cup dried to yield about 3 cups cooked, then add to the soup. Here’s our guide on how to cook and soak chickpeas.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Soup
Method: Stovetop
Cuisine: Italian

Nutrition

Serving Size: 1 serving
Calories: 350
Sugar: 12.5 g
Sodium: 1660.5 mg
Fat: 8.6 g
Carbohydrates: 58.7 g
Protein: 13.9 g
Cholesterol: 0.6 mg