Vegan Italian Penicillin Soup (Print Version)
A comforting plant-based Italian soup with hearty vegetables, chickpeas, and Italian herbs for immune-boosting warmth.
# What You'll 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)
# Steps:
01 - Heat olive oil in a large soup pot over medium heat. Add diced onion and minced garlic; sauté until translucent, approximately 3 minutes.
02 - Stir in sliced carrots, celery, and diced fennel if using. Cook until the vegetables begin to soften, about 5 minutes.
03 - Add diced zucchini, undrained diced tomatoes, dried oregano, dried basil, dried thyme, and crushed red pepper flakes. Stir and cook for 2 minutes to bloom the spices.
04 - Pour in the vegetable broth and bring to a rolling boil. Add drained chickpeas and small pasta, stirring to combine.
05 - Reduce heat to low, cover the pot, and simmer for 12 to 15 minutes until the pasta is cooked through and the vegetables are tender.
06 - Stir in baby spinach or chopped kale and cook for an additional 2 to 3 minutes until fully wilted.
07 - Remove from heat and stir in chopped fresh parsley and basil. Season with salt and black pepper to taste.
08 - Ladle into warm bowls and garnish with extra fresh basil if desired. Serve immediately while hot.
# Expert Tips:
01 -
- The Italian herb trio of oregano, basil, and thyme transforms a simple vegetable soup into something that tastes like it simmered all day Nonna style.
- Chickpeas give it enough protein and heartiness that you genuinely forget it is completely plant based.
02 -
- The pasta will continue to absorb broth as the soup sits, so if you are making it ahead, cook the pasta separately and add it to each bowl when serving.
- Taste the soup before adding salt because canned tomatoes and broth both carry hidden sodium that can sneak up on you.
03 -
- Toast the dried oregano and thyme in the hot oil for thirty seconds before adding vegetables to unlock a deeper, earthier flavor you cannot get otherwise.
- Freeze individual portions in wide mouth mason jars leaving an inch of space at the top for a ready made meal that thaws beautifully on busy nights.