Nourishing, comforting and incredibly satisfying, this chickpea soup is feel good food.
Delicious food doesn’t need to be complicated. This simple, deeply flavorful Italian chickpea soup, or garbanzo bean soup, is the perfect example of what Mediterranean food excels at: eating for pleasure what happens to be a highly nourishing meal.
Made with pasta, a very common pairing to chickpeas in Italy, this Italian chickpea soup is also called pasta e ceci (pronounced CHEH-chee). It is essentially pasta e fagioli (beans), using chickpeas as the beans. You could also call it Garbanzo Bean Pasta or Chickpea Noodle Soup. I actually call it lots of things: mainly zuppa di ceci, or since I can be an incorrigible blender of languages, even ceci soup with pasta.
This is an authentic Italian chickpea soup recipe that was recited to me by my mother-in-law in Italy, and one I have made hundreds of times since. I still have my handwritten notes. Her simple instructions reflect a traditional version of chickpea soup, or Zuppa di Ceci, from the Italian island of Sardinia: (translated) “Cook the beans in water. First, soak overnight in abundant water and baking soda, then rinse very well. Add a simple soffritto of onion (chopped and pan-fried). Salt to your liking. One can also add: broth, tomato sauce, pasta and oil.”
Chickpea Soup’s Virtues
There are many things to love about this chickpea soup recipe.
- Satisfying – Chickpea soup not only satisfies taste-wise, it is incredibly filling as well! This flavorful soup does an excellent job of keeping you satiated for hours.
- Convenient – One pot! Enough said.
- Requires very little effort – The stove does most of the work.
- Healthy – Check out the impressive nutrition info below the recipe.
- Great make-ahead meal – This soup is a savior of meals on busy or lazy days. I like to make the base recipe, and then add any variations in ingredients when rewarming the soup to serve. It can be made and kept in the refrigerator for a few days, or frozen for up to 3 months.
- Flexible – I usually make this Italian version of chickpea soup with tomatoes, pasta and chicken broth. However, the basic recipe allows for a lot of variation. You can add spinach, kale, fennel, slices of toasted bread or croutons, different herbs and spices, etc… The Mediterranean has many delicious versions of chickpea soup, and I’ve included some favorite variations in the recipe.
- Great value – An understatement! You get lots of taste and nourishment for very little cost.
Another Satisfying Soup to Love: Pumpkin Soup
Ingredients
chickpeas (garbanzo beans), onions, salt, bay leaves, tomatoes, broth (or water), pasta
Onions and salt play importantissimo supporting roles to the chickpeas. Tomatoes further deepen and round out the flavors, as well as (optional) chicken broth. Pasta makes the soup more substantial and interesting. Additional toppings like crumbled bacon, sausage, or crispy prosciutto can be added at the table.
Chickpeas
- Canned vs. Dried Chickpeas – Canned chickpeas are convenient. Dried chickpeas take longer to cook, but have more flavor. The choice is yours. I find the longer cooking time, as well as soaking them overnight, worth the deeper soul-satisfying flavor.
- If Using Dried Chickpeas – Soaking is essential to help dried chickpeas cook. The older they are, the harder they become, and the longer they need to soak. Around 8 to 12 hours. Just put them to soak and go to bed, or work. Make sure they are covered with water by at least 2 inches (5cm) so that they will still be covered when they expand. To help shorten the cooking time and promote tenderness, soak and cook the dried chickpeas with baking soda.
Note: If you happen to hear an unfamiliar sound coming from the kitchen, it may be the chickpeas “chitchatting” as they absorb water, expand, and become un-submerged. Just add more water to keep them covered, and quiet.
Puréeing the Chickpeas
This chickpea soup is so creamy you would think it has cream in it. But there isn’t any, not a drop. The creaminess comes from puréeing a portion of the cooked chickpeas until smooth and velvety. You can puree half the chickpeas, all, or somewhere in between. In general, I like to blend somewhere around 85% of them.
By the way, pureed chickpeas are easier to digest. Another benefit of puréeing them is that you stretch out the soup into more meals. I portion out the purée and add more liquid at the time of reheating. The thickness is up to you. Just add more or less water or broth to your liking.
Another option is to leave the chickpeas whole, which would make the soup more like a chickpea broth or minestra di ceci. Tip: I would taste them first, as some chickpeas, usually older ones, seem to never soften — no matter how long you cook them. In this case, I puree them all!
Recommended Tools for Puréeing – I find an immersion blender (hand/stick blender) the most convenient for puréeing the chickpeas. For the very smoothest texture, however, a great food processor or blender works best. Though it does mean a little extra work and dishes to clean. In a pinch, a potato masher can suffice for a very rustic texture.
Liquid
Chicken broth is great for additional depth. You can also add vegetable broth, or just water, and it will still be delicious. In fact, I often use just water.
Tomatoes
Tomatoes add that savory depth of flavor we love, and a nice touch of color. You can use fresh tomatoes (peeled and chopped), canned tomatoes (hand crushed or roughly chopped), or even concentrated tomato paste from the tube, if that’s what you have at the moment.
Pasta
You can use many kinds of pasta. Here are some ideas and tips on choosing the best pasta, as well as when and how to cook it:
- Keep the pasta fairly small – When choosing pasta for chickpea soup, think of it fitting into a spoon.
- Remember the pasta will expand as it cooks – And even more so when sitting in a refrigerator — sometimes doubling in size. (See pasta cooking tip below.)
- Short pastas are best – Like mezze penne (half penne), orecchiette (flat discs) or even smaller ditalini (hollow tube stubs).
- Long pasta – You can break up long pasta, like spaghettini or vermicelli, into short pieces before cooking. (Try for under 1″/2.5cm in length.)
- Fresh pasta – If you have fresh pasta (store-bought or homemade), or the scraps from making fresh pasta, why not cut them up and throw them in! You can cut up any flat fresh pasta, like pappardelle, into whatever shapes you like. Italians call these oddly cut pasta pieces maltagliati (pronounced mahl-tah-LYAH-tee).
Pasta Cooking Tip: Unless you plan to eat the whole pot of soup in one sitting, add the pasta on a per-meal basis. This will keep your pasta from getting water-logged in the soup while in the refrigerator, and give you the freedom to make different variations. Boil the pasta in the soup with enough water or broth to cook the pasta to al dente. Then, either add more liquid to thin it out, or cook it down until thick.
Mediterranean Chickpea Soup Variations
There are many variations of chickpea soup throughout Italy and around the Mediterranean. Below are some popular additions and variations.
Aromatic Additions & Variations
- Saffron – Saffron is popular in regions where saffron is harvested, such as Sardinia and Abruzzo in Italy, as well as other parts of the Mediterranean. Saffron adds a unique delicate touch. You can use saffron threads or powdered saffron. I use saffron sparingly, primarily because it is expensive. And secondly, because a little goes a long way, both in color and flavor.
- Chili powder – Optional for those who love spiciness, or use piment d’Espelette for a milder touch.
- Fresh Woody Herbs – Chickpeas love woody herbs like chopped rosemary (often used in Tuscany, Rome/Lazio …), sage, or thyme leaves.
- Garlic – Add a clove or two for a pungently pleasurable kick of taste and aroma.
Greens and Green Vegetables
Leafy greens like spinach, beet greens or chard, or green vegetables such as chopped fennel, can be added to the pot while simmering.
Crusty Bread or Croutons
In place of pasta, you can also enjoy this soup with a great country loaf, or slices of baguette, fresh or fixed up:
- Rustic Bread – Toasted or pan-fried with a drizzle of olive oil. For added aroma and taste, rub with a crushed garlic clove while the bread is still hot.
- Crostini (Croutons) – Cubed or sliced, easily make your own out of stale bread drizzled with olive oil and then toasted or pan-fried.
Meat Toppings
- Pancetta or Bacon Lardons – Small pieces of crispy bacon strips add an excellent touch of flavor. In Italy, I use conveniently pre-cut pancetta. You can also cut lardons from cutting up bacon (using scissors can make it easier). Pan-fry them and sprinkle on each person’s bowl before serving.
- Crispy Prosciutto – Crumble up and sprinkle on each bowl, or serve a plate at the table for whoever wants to add their own.
- Sausage -Sauté ground or link sausage, cut into rounds, and sprinkle on top just before serving.
#1 Tip
Make enough for several meals. Your future self will be grateful! Chickpea soup is the perfect make-ahead meal, ready to pull out of the refrigerator or freezer when your day is busy, the hour is late, or you just want a nourishing homemade meal to come home to.
Recipe
Tools
- Immersion Blender, food processor, blender or potato masher
Ingredients
- 1 lb dried chickpeas, or 4 (15oz/425g) cans
- 1 onion, thinly sliced into half-moons or quarters
- 1 Tbsp olive oil, plus optional extra virgin olive oil for drizzling
- 1 tsp baking soda, (plus a pinch if soaking dried chickpeas)
- 2 bay leaves (optional)
- 7 oz tomatoes (canned or about 1 large fresh tomato), roughly chopped (in a pinch, you can substitute 1 Tbsp double concentrated tomato paste)
- 6 oz pasta (ideally a small pasta shape like mezze penne, orecchiette, ditalini, broken spaghettini or maltagliati/cuttings of fresh pasta)
- 1 Tbsp fine sea salt
- 2 cups chicken broth, or water
Instructions
Pre-Soak Dried Chickpeas (8 to 12 hours)
- Sort through and remove any pebbles. To help the chickpeas soften and cook faster, soak in water with a pinch of baking soda. The water level should be at least 2" (5cm) above the chickpeas so they remain submerged as they expand.
Making the Soup
- Sauté the onion in olive oil over medium heat in a large pot, stirring occasionally until soft and translucent, about 10 minutes. If they start to brown too much, just add a little water.
- Boil: In a colander, drain and rinse the chickpeas with cold water. Add them to the sautéed onion and cover with fresh water about 1" (3cm) above the level of the chickpeas. Add the baking soda and bay leaves and bring to a boil. Skim off any foam that comes to the surface.
- Simmer: Add the tomatoes and lower the heat to a simmer. If using dried chickpeas, simmer covered, with the lid slightly askew, for around 1½ hours, or until tender. (It's better to overcook than undercook them.) If using canned chickpeas, you only need to simmer them for around 10 minutes.
- Stir in the salt.
- Blend about 80% of the chickpeas: (You can also leave them whole, or blend up to 100% for a velvety soup). The most convenient method is with a stick immersion blender. If using a food processor or blender, transfer the chickpeas with a slotted spoon in batches if necessary. Purée until smooth. If needed, add a little of the hot liquid to help blending. Stir back into the soup.At this point you can refrigerate the base soup (or freeze in portions), to be finished later.
- When ready to finish, add the chicken broth or water and bring to a boil. Add the pasta and cook until al dente, around 15 minutes. Add more liquid if needed to prevent sticking, or to get a thinner soup. For a thicker soup, cook it down a little further. Taste and adjust for salt to your liking.
- Serve simply with a drizzle of good extra virgin olive oil and a few rounds of black pepper. Or see variations for other ideas.
Variations:
- Saffron – Stir 1 pinch of saffron threads, or 1 individual packet of powdered saffron, into the pot just before serving.
- Chili powder – Add a pinch when sautéeing the onion.
- Fresh Herbs – Add 1 teaspoon of chopped rosemary, sage, or thyme leaves, or mixture, when sautéeing the onion.
- Greens or Green Vegetables – Add ripped or chopped beet greens or chard, or green vegetables such as chopped fennel at the beginning of simmering, or delicate greens such as ripped or chopped spinach in the last step.
- Rustic Bread or Croutons – Serve as a topping or on the side, in place of pasta.
- Toast sliced bread from a rustic loaf or baguette, or pan-fry with a drizzle of olive oil. For added flavor, rub with a crushed garlic clove while bread is still hot.
- Make your own croutons in the oven out of stale bread: Cut into cubes or slices. On a rimmed sheet pan, toss with just enough oil to lightly coat. Toast in the oven at around 375°F/190°C for around 10 minutes, or until lightly browned.
- Pancetta (pre-diced) or Bacon Lardons – To make lardons, cut bacon crosswise into 1/4 to 1/2” (15-20mm) wide strips, and sauté in a skillet until crispy and lightly golden. Set aside on paper towels to keep crisp. Sprinkle over each soup bowl just before serving.
- Sausage – Sauté ground or link sausage, cut into rounds. Sprinkle on top before serving.
- Crispy Prosciutto – Pan-fry until crisp and crumble on top.
Nutrition Info: Click to Expand
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