• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

cait's plate

  • HOME
  • ABOUT
    • FOOD PHILOSOPHY
    • FITNESS PHILOSPHY
  • RECIPES
    • BREAKFAST & BRUNCH
    • LUNCH
    • DINNER
    • SNACKS & SIDES
    • DESSERT
    • THE BASICS
  • NUTRITION
    • INTUITIVE EATING SERIES
    • NUTRITION TOPICS
    • POPULAR DIETS
  • MEAL IDEAS
    • WORK WEEK DINNER PLANS
    • MEAL PREP
    • LUNCHBOXES
  • MOTHERHOOD
    • TODDLER FEEDING
    • PREGNANCY
    • BABY
  • FREE RESOURCES
  • NEWSLETTER SIGN-UP
  • CONTACT
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

tortellini & chickpea italian soup

21 · Aug 29, 2019 · 12 Comments

Jump to Recipe·Print Recipe

this vegetarian soup comes together in less than 30 minutes and is hearty, satisfying and packs a load of nutrients and vegetarian-protein.

The temperatures dropped into the high 60s here the past few days and I immediately jumped on the opportunity to whip up a batch of soup.

I love soups, stews and chilis in the cooler weather because they’re so simple to make, you can pack a ton of whole grains & vegetables into them and they’re perfect for an easy packed lunch or weeknight meal.

Tortellini soup is typically made with a sausage, but I wanted to swap that out for a plant-based protein to make it more affordable.

If you’re a big meat eater, feel free to brown up some sausage or ground beef (or turkey!) to throw into the soup!

This meal took me all of 30 minutes to make and made enough for family dinner + a packed lunch for both Chad and myself. Not too bad for a busy weeknight meal (especially when it makes your lunch the next day too!).

It’s also a great opportunity to use up some veggies that you have lying around. (Am I the only one that basically always has a bag of carrots and celery in her fridge??). I used spinach in addition to my mirepoix (carrots, celery and onion) but you could also throw zucchini, peppers or mushrooms in here and it would be excellent.

That’s the other great thing about this soup. It’s pretty much impossible to mess up. It’s truly an anything-goes type of dish (which makes it even more perfect for weeknights when you just can’t figure out what to make!).

Print
tortellini & chickpea italian soup // cait's plate

tortellini & chickpea italian soup

★★★★★ 5 from 5 reviews
  • Author: Cait
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4–6 servings 1x
  • Category: soup
Print
Pin

Description

this vegetarian soup comes together in less than 30 minutes and is hearty, satisfying and packs a load of nutrients and vegetarian-protein.


Scale

Ingredients

  • 1–2 tablespoons olive oil
  • 2–3 cloves garlic, minced
  • 1/2 medium yellow onion, peeled & diced small
  • 2 teaspoons Italian seasoning
  • 4 cups low sodium vegetable stock
  • 1 cup tomato sauce
  • 1 (10-ounce) package refrigerated spinach & cheese tortellini
  • 2 large handfuls baby spinach, stems removed
  • 2 medium celery stalks, chopped (~1 cup)
  • 1 medium carrot, chopped (~1/2 cup)
  • 1 15-oz. can chickpeas, drained & rinsed
  • 1/3 cup whole milk or heavy cream (can also sub non-dairy)
  • Salt and pepper, to taste
  • For topping: freshly shredded parmesan cheese, chopped fresh basil, crusty bread

Instructions

  • Heat olive oil in a large pot or Dutch oven over medium heat. Add garlic and cook for 30 seconds – 1 minute (until just fragrant).
  • Add onion, carrots & celery followed by Italian seasoning, salt & pepper. Cover, lower heat to medium-low and cook for ~10 minutes until veggies are fork tender.
  • Add vegetable stock and tomato sauce then bring to a boil.  Once boiling, lower heat and simmer for ~10 minutes, stirring occasionally.
  • Add in tortellini, then cover and cook for ~5-7 minutes (until tortellini is tender).
  • Add in spinach, stirring gently until it begins to wilt (~1-2 minutes) then add in chickpeas and whole milk (a non-dairy option will also work).
  • Season once more with salt and pepper, as needed.
  • Ladle into bowls, then top with freshly shredded parmesan and basil.  Serve with a slice of crusty bread.

Notes

  • Soup will keep for up to 5 days in an airtight container in the fridge.

Keywords: soup, lunch, dinner, vegetarian

Did you make this recipe?

Tag @caitsplate on Instagram and hashtag it #caitsplate

Recipe Card powered byTasty Recipes
21

Related posts:

hearty italian vegetable soup // cait's platehearty italian vegetable soup weeknight veggie chili // cait's plateweeknight veggie chili broccoli & cheddar melts // cait's platebroccoli & cheddar melts warm harvest grain bowl // cait's platewarm harvest grain bowl tomato basil margherita pizza // cait's platetomato basil margherita pizza anything goes veggie pasta // cait's plateanything goes veggie pasta

DINNER, FALL FAVORITES, KID FRIENDLY, LUNCH, MEATLESS, QUICK & EASY, VEGETARIAN

please note: items in these posts may contain affiliate links which simply means I earn a small amount of money if you click on them (at no additional cost to you).  this money is always re-invested in cait’s plate so I can continue to create free content to you!

Popular Posts

  • 4-ingredient green smoothie (667)
  • peanut butter and jelly waffle sandwich (359)
  • black bean, corn, sweet potato & farro bowl (with creamy avocado yogurt sauce) (204)

Reader Interactions

Comments

  1. Malyssa says

    Sep. 6th, 2019 at 7:10 pm

    Loved this! Seriously so yummy! I love that this is a hearty soup that is still vegetarian! And seriously stupid simple to make. So easy and honestly probably took 30 minutes from start to finish. Definitely a keeper for me!

    ★★★★★

    Reply
    • Cait says

      Sep. 7th, 2019 at 6:18 am

      Yay! That makes me so happy to hear!! I totally agree about everything you said – those are the exact reasons I loved it so much too! Thanks so much for the note letting me know how it went for you 🙂

      Reply
  2. Jaime says

    Sep. 10th, 2019 at 11:25 pm

    For the 1 cup of tomato sauce, do you think canned stewed tomatoes would be just as tasty or do you think you should stick to the 1 cup tomato sauce for the overall flavor? 🙂

    Reply
    • Cait says

      Sep. 13th, 2019 at 8:45 am

      Hi! You could definitely sub in stewed tomatoes – you may just also want to add a little more Italian seasoning (or some garlic, onion powder & oregano) since you’ll be missing a little of that from the sauce 🙂

      Reply
  3. Lauren says

    Sep. 14th, 2019 at 11:09 pm

    My new favorite soup! Recipe makes enough for dinner + next-day leftovers for my boyfriend and I. He begged me to make this again. We are trying to reduce our meat intake and this was the perfect recipe for that. Cheap, easy, quick! I think next time I will add some zucchini

    ★★★★★

    Reply
    • Cait says

      Sep. 16th, 2019 at 6:39 am

      Oh yay! I’m so happy to hear that – it’s just the best right?? I’m so glad you both enjoyed!

      Reply
  4. Morgan says

    Jan. 28th, 2020 at 10:57 am

    So yummy and so easy! Tortellini is amazing.

    ★★★★★

    Reply
    • Cait says

      Jan. 29th, 2020 at 6:49 am

      Agreed! So glad you liked it! Thank you so much for sharing 🙂

      Reply
  5. Alyssa says

    Oct. 10th, 2020 at 6:42 pm

    Delicious. Easy. Healthy. Thanks for the recipe!

    ★★★★★

    Reply
    • Cait says

      Oct. 12th, 2020 at 11:37 am

      You’re so welcome! I’m so happy to hear you enjoyed 🙂

      Reply
  6. Ashley says

    Oct. 23rd, 2020 at 7:41 pm

    This is my go to for soup! I love all of your meatless recipes and make a lot of them often but this soup is always on my rotation for soup season! It’s so good and hearty. I hope one day you release a cook book! I’d buy copies for everyone I know.

    Delicious!

    ★★★★★

    Reply
    • Cait says

      Oct. 24th, 2020 at 7:02 am

      yay!! that makes me so happy to hear! thank you for sharing and for the review! 🙂

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

★☆ ★☆ ★☆ ★☆ ★☆

Primary Sidebar

hello and welcome!

i’m cait, a registered dietitian and mom. i believe in a realistic approach to wellness. on this site you'll find easy recipes, nutrition content, motherhood tips and more! read more →

my approach to toddler feeding // cait's plate
cait's plate non-restrictive nutrition guide
free favorite recipes ebook
cait's plate newsletter sign-up
the big book of baked oatmeal // cait's plate

Footer

let’s connect on instagram!


hear me out. I know we've been taught to celebrat
hear me out. I know we've been taught to celebrate things like weight loss, toned muscles, beauty procedures that help us look younger...but here's why I always caution against putting so much focus on appearance:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ bodies change. weight fluctuates. skin sags and wrinkles. hair grays. these are all part of the natural process (& privilege) of aging.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ we live in a society that promotes this backward idea that our appearance should remain stable despite years passing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ rather than internalizing the false idea that we need always be reaching backward and working to re-obtain what once was, allow your body to showcase the beautiful signs that you were given yet another day to walk this earth. another chance to pursue your passion and purpose...both of which are so much more important than how you look.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ to anyone that needs this reminder today: you are not your body. your worth and well-being is not dependent on your appearance.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatenutrition #caitsplate #antidietculture #nondietapproach #antidietdietitian #intuitiveeatingjourney #youareworthy

tweaked my slow cooker turkey, bean & veggie chili
tweaked my slow cooker turkey, bean & veggie chili this past week to make it meatless and it was 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ here’s how I did it:⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/2 red onion, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 cup diced bell peppers (I used a mixture)⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 tablespoons tomato paste⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 (28-oz.) can diced tomatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 15-oz. can black beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 15-oz. can kidney beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 1/2 cups veggie broth⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 teaspoons chili powder (+/- as desired)⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 teaspoon ground cumin⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 teaspoon dried oregano⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1-2 sweet potatoes, peeled & cut into 2 inch cubes⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Salt & pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2-4 tbsp. olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 cups cooked quinoa⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ place everything but the quinoa into a slow cooker & place on HIGH for 4 hours. Stir in cooked quinoa & add additional salt / pepper / spices to taste. top with your favorite toppings (I love cheese, avocado, yogurt & hot sauce).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ this chili is great right away (even better after a day to marinate in the fridge) and is an easy make-ahead meal you can enjoy all week!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatefood #caitsplate #chilirecipe #vegetarianrecipe #vegetrianmeal #vegetarianmealprep #slowcooker #slowercookermeals #crockpotrecipes

what's a diet culture rule you've never quite unde
what's a diet culture rule you've never quite understood? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for me it was definitely the "don't eat after 6pm" rule 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ hunger and digestion are not run by the clock. there are so many factors that can go into why we feel hungry from one moment to the next, and that feeling of hunger is always valid and should be honored, regardless of the time of day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ similarly, there are no 'right' or 'wrong' times to eat a meal. breakfast, lunch and dinner are not bound to specific windows of time. each can be eaten whenever you & your body deem it appropriate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ hope this reaches anyone who might need these reminders today ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatenutrition #caitsplate #antidietdietitian #mindsetmatters #allfoodsfit #edwarriors #rdchat #dietitiansofinstagram #healthateverysize #dietculturedropout #nondietdietitian #antidietculture #antidietrevolution #intuitiveeatingjourney

these greek spinach & feta turkey meatballs make f
these greek spinach & feta turkey meatballs make for a super simple weeknight meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm partial to serving them over some couscous or quinoa, slathering them in tzatziki sauce then adding some fresh cucumbers, red onions, tomatoes & pita bread.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ but you can really serve them up in whatever way you like best! done in 35 minutes and makes enough to eat for several meals 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ grab the recipe on @caitsplate (link in bio): https://caitsplate.com/greek-spinach-feta-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatefood #caitsplate #dinnerrecipes #dinnerathome #easydinner #easymeals #thefeedfeed #f52community #huffposttaste #recipeideas

just to add a little perspective around the messag
just to add a little perspective around the messaging that’s out there telling us all how to “lose the COVID 15...”⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ let's reframe the fear mongering language around weight gain during this pandemic as a sign of privilege. having enough, at a time where so many have lost so much, should be looked at as nothing but a positive.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ our bodies are meant to shift and change with different seasons of life. using food as one way to cope with hard emotions is completely common and part of a peaceful relationship with food.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ we are in unprecedented times. seeking self-comfort and care in whatever way works for you is OKAY. having gained weight during this pandemic is OKAY and not something you need to be jumping to 'fix' or 'correct.' and most importantly, it's okay to reframe comfort eating to something you can be grateful for, a coping skill you have the privilege and opportunity to enjoy, rather than berating yourself for it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ sending everyone a great big virtual hug today 🤍⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatenutrition #caitsplate #nondietapproach #antidietdietitian #antidietculture #intuitiveeatingjourney #intuitiveeating #nondietdietitian #youareenough #youareworthy

another favorite from the archives!⠀⠀⠀⠀⠀
another favorite from the archives!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ this veggie sushi grain bowl takes all your favorite flavors from a veggie sushi roll and deconstructs it into an easy lunch.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ finished off with an Asian ginger vinaigrette, it will definitely be a meal you make time and time again.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ here’s what you need: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for the grain bowl:⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 cups cooked rice⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 cup steamed shelled edamame⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 cups carrots, peeled & cut into ribbons (you can also shredded or thinly slice them)⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/2 cup cucumbers, thinly sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 avocado, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Optional: black sesame seeds⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ for the dressing (recipe from all recipes):⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 2 tablespoons fresh ginger root, peeled & minced⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3/4 cup olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/3 cup soy sauce⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 3 tablespoons honey⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/3 cup rice vinegar⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1/4 cup water⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ full recipe details on @caitsplate (link in profile): https://caitsplate.com/veggie-sushi-grain-bowl/⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caitsplatefood #caitsplate #vegetarianrecipe #vegetarianeats #vegetarianlunch #huffposttaste #thefeedfeed #f52community #lunchtoday


Disclaimer: Statements on this website are meant for general use only and are not intended to diagnose, cure, treat or prevent any disease. Readers are advised to consult with their healthcare providers prior to making any changes to their healthcare management. The information contained in this site is intended to serve as an inspirational aid and should be used in conjunction with advice from your healthcare professional. It is a supplement, not a substitute, to the knowledge, skill and expertise of healthcare professionals involved in patient care. All information contained in this site is subject to copyright and may not be reproduced without giving appropriate credit to the original source.

Copyright © 2021 · Seasoned Pro