Hearty and Healthy Tomato Chickpea Soup: Inspired by Italian Grandmothers
Easy Homemade Diet-Friendly Tomato Chickpea Soup Recipe
Embark on a culinary journey with this recipe, inspired by the authentic cooking secrets of Italian grandmothers. Perfect for pasta lovers, this tomato chickpea soup is a delightful blend of wholesome ingredients and rich flavors. It’s not only delicious but also a fantastic choice for a healthy, diet-conscious meal. Dive into the simple yet profound taste of traditional Italian home cooking.
Main Ingredients
- 300g cooked chickpeas
- 1 teaspoon salt
- 1 medium onion
- 1 tablespoon olive oil
- 1 can (400g) whole peeled tomatoes
- 2 bay leaves
Cooking Chickpeas
- 1 tablespoon coarse salt (for boiling chickpeas)
- 1 tablespoon coarse salt (for boiling chickpeas)
Cooking Instructions
Step 1
Begin by rinsing the chickpeas thoroughly. Place them in a large bowl and add enough water to cover them by at least 5cm (about 2 inches). Let the chickpeas soak for 8 hours or overnight. Soaking helps to soften them and makes them easier to digest.
Step 2
Transfer the soaked chickpeas to a pot and cover them generously with fresh water. Add 1 tablespoon of coarse salt to the water. This step seasons the chickpeas while they cook.
Step 3
Bring the water to a rolling boil over high heat. Once boiling, skim off any foam or scum that rises to the surface – this will result in a clearer, cleaner-tasting soup. Reduce the heat to medium-low and let the chickpeas simmer gently until they are tender and can be easily mashed with a fork. This usually takes about an hour, but can vary.
Step 4
The cooking time for chickpeas can range from 30 minutes to over an hour, depending on their age and type. It’s best to check them periodically by piercing them with a fork or pressing one between your fingers to ensure they are perfectly tender. (Example: If the chickpeas are tender after about 30 minutes, proceed to the next step.)
Step 5
Peel the onion. Finely chop the onion, trying not to cry! It’s recommended to chop it coarsely rather than finely, to retain some texture in the soup.
Step 6
Heat 1 tablespoon of olive oil in a medium-sized pan over medium heat. Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent and releases a sweet aroma. Sautéing the onions well is key to developing a rich flavor base for the soup.
Step 7
Add the cooked chickpeas and the entire can of whole peeled tomatoes (including their juice) to the pan with the sautéed onions. Stir gently to combine the ingredients.
Step 8
Stir in 1 teaspoon of salt and add the 2 bay leaves for an aromatic touch. (The original recipe called for basil, but bay leaves are a great substitute if basil isn’t available.) Mix everything well to ensure the seasonings are evenly distributed.
Step 9
Cover the pan and simmer for another 10 minutes. This allows the flavors to meld together, creating a slightly thickened, delicious tomato soup. Congratulations, your hearty and healthy tomato chickpea soup is ready to be enjoyed!
