Zuppa di Ceci (Chickpea Soup)

Chickpea soup (Zuppa di Ceci) has ancient roots in Mediterranean and Italian cuisine. Chickpeas, cultivated as early as 7,500 years ago in the Middle East, spread across Europe through trade. By Roman times, they were a dietary staple, celebrated for their affordability and nutrition.

In Italy, chickpea soup became a traditional cucina povera dish, meaning “poor kitchen.” It was often made in rural areas where families relied on legumes, seasonal vegetables, and herbs to create hearty meals. Chickpeas were slow-cooked with simple ingredients like garlic, rosemary, and olive oil, making the dish both flavorful and economical.

The soup evolved over centuries, incorporating regional ingredients. In Tuscany, for instance, it’s common to add kale or spinach, reflecting the region’s love for greens. In southern Italy, variations might include spicy chili or a splash of tomato.

Today, Zuppa di Ceci remains a beloved comfort food, embodying the simplicity and wholesomeness of Italian culinary tradition. Its timeless appeal lies in its adaptability and the way it celebrates humble ingredients, turning them into a nourishing and satisfying dish.

Chickpeas, also known as garbanzo beans, are highly nutritious:

• Rich in Protein: Chickpeas are an excellent plant-based protein source, making them perfect for vegetarians and vegans.
• High in Fiber: Aids digestion, promotes gut health, and helps maintain steady blood sugar levels.
  Packed with Vitamins and Minerals: Chickpeas are a great source of iron, magnesium, potassium, and B vitamins (especially folate).
• Low Glycemic Index: They release energy slowly, helping to maintain energy levels and prevent blood sugar spikes.
• Heart Health Benefits: Chickpeas’ combination of fiber, potassium, and other nutrients supports cardiovascular health.  This hearty and comforting Italian chickpea soup is perfect for chilly autumn and winter evenings. It’s rich in flavor, nourishing, and certainly a healthy choice to add to your weekly eating plan.

ZUPPA DI CECI (CHICKPEA SOUP)

Total preparation time: 1 hour                    Cooking time: 45 minutes                     Servings: 4

INGREDIENTS

2 tablespoon extra virgin olive oil
1 medium onion, finely chopped
2 celery stalks, diced
1 medium carrot, diced
2 garlic cloves, minced
1 fresh rosemary sprig, finely chopped
1 teaspoon thyme, fresh
2 cups cooked chickpeas (or 1 can, drained and rinsed)
4 cups vegetable broth
1 tablespoon canned diced tomatoes
1 small potato, diced (optional, for extra creaminess)
1 bay leaf
Sea salt and freshly ground black pepper, to taste
Crusty bread or croutons, for serving (optional)

DIRECTIONS

1. Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add onion, celery, and carrot. Sauté for 5-7 minutes until softened and slightly golden. Stir in garlic, rosemary, and thyme, and cook for 1 more minute until fragrant
2. Add chickpeas and liquids: Add the cooked chickpeas, vegetable broth, diced tomatoes, potato (if using), and bay leaf to the pot. Stir well and bring to a gentle boil. Simmer the soup: Lower the heat and let the soup simmer for 30-35 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined
3. Blend: For a creamier texture, use an immersion blender to blend the soup, leaving some chickpeas for a rustic feel. Alternatively, transfer a portion of the soup to a blender, puree it, and return it to the pot
4. Season with salt and black pepper to taste
5. Serve: Ladle the soup into bowls, drizzle with a little olive oil, aged balsamic vinegar and sprinkle with grated Parmesan cheese (if desired). Serve with crusty bread or croutons (optional).
Note: For extra flavor, you can add a Parmesan rind to the soup while it simmers and remove it before serving. If you like spicy food, a pinch of red chili flakes can add a pleasant heat. Enjoy your warm, comforting bowl of Italian chickpea soup! – Paola