Vegan Italian Penicillin Soup (Printable version)
A soothing plant-based soup with Italian herbs, chickpeas, and fresh vegetables for immune support and comfort.
# What you need:
→ Vegetables
01 - 2 tablespoons extra-virgin olive oil
02 - 1 medium yellow onion, finely diced
03 - 2 celery stalks, diced
04 - 3 medium carrots, sliced
05 - 4 cloves garlic, minced
06 - 1 medium fennel bulb, diced (optional)
07 - 1 medium zucchini, diced
08 - 2 cups chopped fresh tomatoes (or 1 can diced tomatoes, drained)
09 - 1 cup baby spinach or chopped kale
→ Broth & Legumes
10 - 6 cups low-sodium vegetable broth
11 - 1 (15 oz) can chickpeas, drained and rinsed
12 - 1 teaspoon sea salt, or to taste
13 - 1/2 teaspoon freshly ground black pepper
14 - 1 teaspoon dried oregano
15 - 1 teaspoon dried thyme
16 - 1/2 teaspoon dried rosemary
17 - 1/2 teaspoon crushed red pepper flakes (optional)
18 - 1 bay leaf
→ Finishing Touches
19 - 2 tablespoons chopped fresh parsley
20 - Zest of 1 lemon
21 - Juice of 1/2 lemon
22 - 2 tablespoons nutritional yeast (optional)
# How To:
01 - Heat olive oil in a large soup pot over medium heat. Add the onion, celery, carrots, and fennel (if using). Sauté for 5 to 7 minutes until the vegetables are softened and fragrant.
02 - Stir in the minced garlic and cook for 1 minute until aromatic. Add the diced zucchini and continue sautéing for 2 more minutes.
03 - Add the chopped fresh tomatoes (or canned diced tomatoes) and cook for 2 to 3 minutes until they begin to soften and release their juices.
04 - Pour in the vegetable broth. Add the drained chickpeas, salt, black pepper, dried oregano, dried thyme, dried rosemary, crushed red pepper flakes (if using), and the bay leaf. Bring the mixture to a rolling boil.
05 - Reduce the heat to low and let the soup simmer gently for 20 minutes, stirring occasionally to allow the flavors to meld together.
06 - During the last 3 to 4 minutes of simmering, stir in the baby spinach or chopped kale. Cook until the greens are wilted and bright green in color.
07 - Remove the pot from heat. Discard the bay leaf. Stir in the chopped fresh parsley, lemon zest, lemon juice, and nutritional yeast (if using). Taste and adjust salt and pepper as needed.
08 - Ladle the hot soup into bowls. Serve immediately, accompanied by crusty bread if desired.
# Expert Advice:
01 -
- The herb blend creates layers of comfort that somehow make everything feel manageable
- It comes together faster than delivery would arrive and tastes infinitely better
02 -
- The fennel is optional but it really does add something special that makes this feel like restaurant-quality soup
- Letting the vegetables properly soften in the olive oil before adding liquid makes a huge difference in depth
03 -
- Taste and adjust the seasoning after simmering, as the flavors concentrate during cooking
- The red pepper flakes add a subtle warmth that helps clear sinuses without overwhelming the palate