Pancetta and Chickpea Soup

Pancetta and Chickpea Soup Photo: Quentin Bacon; Stylist: Sarah Cave


  • 2 tablespoons olive oil
  • 4 ounces thinly sliced pancetta
  • 1 yellow onion, diced
  • 3 garlic cloves, sliced
  • 1 (16-ounce) can peeled tomatoes (with juice)
  • 1 (15.5-ounce) can no-salt-added chickpeas, rinsed and drained
  • 2 cups lower-sodium vegetable broth
  • 8 ounces fregola pasta (or Israeli couscous)
  • Olive oil
  • 1 1/2 teaspoons chopped parsley
  • 1/8 teaspoon pepper


  1. Heat a medium saucepan over medium heat; add 2 tablespoons olive oil to pan. Add pancetta; cook over medium heat 5 minutes. Add diced onion; cook until soft, about 5-7 minutes. Add garlic to pan; cook about 3 minutes. Blend tomatoes (with juice) with an immersion blender until smooth. Add tomatoes, chickpeas, and vegetable broth to onion mixture; bring to a gentle boil. Cook 10 minutes. In a large pan, cook pasta until al dente (1 minute less than package instructions); drain. Add pasta to tomato mixture; ladle into 6 bowls. Serve with a splash of olive oil, chopped parsley, and pepper.

    Chickpeas, or garbanzo beans, are a great source of fiber, protein, and healthy unsaturated fat.


  • Yield: Makes 6 servings (serving size: 1 cup soup)

Nutritional Information

Calories per serving: 310
Fat per serving: 12g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 6g
Polyunsaturated fat per serving: 2g
Protein per serving: 11g
Carbohydrate per serving: 44g
Fiber per serving: 4g
Cholesterol per serving: 13mg
Iron per serving: 2mg
Sodium per serving: 644mg
Calcium per serving: 50mg