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Italian Chickpea Soup Recipe

Italian Chickpea Soup Recipe

My family eats a lot of soup in the winter. And my Italian Chickpea Soup Recipe is a great meal after my chilly daily walks! Overflowing with tasty Italian flavors like tomatoes, basil, garlic and chickpeas, this soup is sure to become a family favorite.

And bonus! Broth-based soups help you lose weight too! I'll tell you why below....


I know a lot of ladies with Prediabetes and Insulin Resistance need to lose weight. Well, my Italian Chickpea Soup Recipe is just what the doctor ordered because...

...eating lots of broth-based soups is one of the best tried and true weight loss solutions out there!


Because broth-based soups fill you up with broth, which is super low in calories.

AND when you add fibery whole foods into broth-based soups...

  • You won't feel hungry
  • You'll have stable blood sugar control for hours

The Story Behind My Italian Chickpea Soup Recipe

A few years ago I got to stay at a vineyard in Italy for three weeks! (Fantastico!)

It was so much fun!

But did you know the cuckoo birds in Italy start singing at about 4 am? Or that they DO sound exactly like a cuckoo clock???

Yes! Cuckoos are VERY noisy birds!

So, other than the fact that sleeping in wasn't an option in Italy, I got to try so many fresh Italian foods on my trip!

AND I've married all my favorite food memories into my Italian Chickpea Soup Recipe!

All of these ingredients are nutrition powerhouses too!

Italian Chickpea Soup Ingredients
  • Basil (antioxidant, anti-inflammatory)
  • Extra Virgin Olive Oil (antioxidant, anti-inflammatory, helps prevent heart disease/stroke)
  • Garlic (tons of vitamins, minerals and antioxidants, reduces blood pressure and cholesterol)
  • Chick Peas (helps control blood sugar, lots of vitamins, minerals and fiber, low glycemic, lowers cancer risk)
  • Tomatoes (rich in anti-oxidants, helps prevent heart disease and cancer, tons of vitamins, minerals and antioxidants)

So, let's make my Italian Chickpea Soup Recipe!

And be sure to give yourself some time with this soup because you want to simmer it!

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...

RECIPE: Italian Chickpea Soup

Servings: 10

  • 10 cups veggie broth (you can use broth you've made or packaged broth/bullion)
  • 2 large cans diced tomatoes, gently blended
  • 6 cloves garlic, chopped
  • 2 TBSP olive oil
  • 1 TBSP dried basil or 10 leaves fresh basil
  • 4 cups cooked chick peas
  • 3 cups whole grain brown rice
  • 1 - 2 tsp salt (taste it first at the rice step, then if you need salt, add it at that point)


Simmering Step 1:

Heat your broth, blended tomatoes, chopped garlic, olive oil and basil. Bring to a gentle boil. Reduce heat and let simmer for at least 1 hour. Your home will smell heavenly!

Simmering Step 2:

After an hour, add your chick peas and simmer for about 20 minutes. You are not cooking the chickpeas, just letting them absorb the flavor so the heat can be on medium-low.


You may or may not need salt depending on your tomatoes and broth. Check first and add more salt 1/2 tsp at a time.

Whole Grain Brown Rice:

About 10 minutes before serving your soup, add your cooked whole grain brown rice.

Blood Sugar Tip: If you add your rice during the simmer step, the rice will get totally overcooked and this could be a problem for your blood sugar control. Adding the pre-cooked rice at the end prevents this from happening – rather than your rice being mushy and overcooked, your rice will still be a bit chewy.

And that's it!

Enjoy your soup with some flax bread, a sorghum chia drop biscuit or some crusty whole grain bread.

I hope you enjoy my Italian Chickpea Soup Recipe!

By the way, this is my hub's all-time favorite soup! He even asked me to make this soup for his birthday supper.

Did you know we lead a group of women who work together to prevent Diabetes?

We do! 

Check out the Healthy U Group here.

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About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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