Vegan Italian Penicillin Soup (Print Version)
A plant-based Italian soup with chickpeas, herbs, and vegetables for comforting immune-boosting warmth in every bowl.
# What You Need:
→ Vegetables
01 - 2 tablespoons olive oil
02 - 1 large yellow onion, diced
03 - 3 cloves garlic, minced
04 - 2 medium carrots, sliced
05 - 2 celery stalks, sliced
06 - 1 medium fennel bulb, diced (optional)
07 - 1 medium zucchini, diced
08 - 1½ cups baby spinach or chopped kale
09 - 1 (14 oz) can diced tomatoes, undrained
→ Broth & Protein
10 - 6 cups low-sodium vegetable broth
11 - 1 (15 oz) can chickpeas, drained and rinsed
12 - 1 cup small pasta (ditalini, orzo, or tiny shells)
→ Herbs & Spices
13 - 1 teaspoon dried oregano
14 - 1 teaspoon dried basil
15 - ½ teaspoon dried thyme
16 - ½ teaspoon crushed red pepper flakes (optional)
17 - Salt and black pepper, to taste
18 - 2 tablespoons fresh parsley, chopped
19 - 2 tablespoons fresh basil, chopped (plus extra for garnish)
# Preparation Steps:
01 - Heat olive oil in a large soup pot over medium heat. Add diced onion and minced garlic; sauté until translucent, about 3 minutes.
02 - Stir in sliced carrots, celery, and diced fennel if using. Cook until vegetables begin to soften, about 5 minutes.
03 - Add diced zucchini, canned diced tomatoes with their juices, dried oregano, dried basil, dried thyme, and crushed red pepper flakes. Stir and cook for 2 minutes to bloom the herbs.
04 - Pour in the vegetable broth and bring to a boil. Add drained chickpeas and pasta, stirring to combine.
05 - Reduce heat to low, cover the pot, and simmer for 12 to 15 minutes until pasta is cooked and vegetables are tender.
06 - Stir in baby spinach or chopped kale and cook for 2 to 3 minutes until wilted.
07 - Remove from heat and stir in chopped fresh parsley and basil. Season with salt and black pepper to taste.
08 - Ladle into bowls and garnish with extra fresh basil if desired. Serve hot.
# Expert Advice:
01 -
- It delivers that deeply comforting, healing soup feeling without any animal products, so everyone at the table can enjoy it.
- The Italian herb trio of oregano, basil, and thyme transforms simple vegetables into something that tastes like it simmered all day.
02 -
- Do not skip rinsing the chickpeas because that cloudy canning liquid will cloud your broth and add an off taste I learned this the hard way once when I was in a hurry.
- The pasta continues to absorb liquid as the soup sits, so if you are making it ahead, cook the pasta separately and add it when you reheat.
03 -
- Taste the soup before adding any salt because the canned tomatoes and broth both contribute sodium that can catch you off guard.
- A strip of lemon zest dropped into the pot during simmering adds an invisible layer of fragrance that makes people ask what your secret is.