Soup lovers, your favorite time of year has come!

Soups are a typical winter dish that can warm and give a certain comfort. Those based on vegetables and legumes in particular represent a very healthy meal, which provides not only vitamins and minerals but, based on the ingredients used, can give certain benefits.

After high-calorie dishes, rich in meat and animal fats and proteins, the body is clamoring for a light alternative with ingredients that have positive effects on the digestive system and liver .

So here is a recipe to prepare a balanced soup , able to regenerate the body with taste and lightness while containing all the essential macronutrients.


  • 100 g of boiled chickpeas
  • a spoonful of tomato sauce
  • a shallot
  • a potato
  • fresh rosemary
  • a handful of milk thistle leaves (about 6-7 thistles)
  • vegetable broth
  • a pinch of Parmesan cheese (to taste)
  • salt, pepper and extra virgin olive oil


In a large pot, pour the chopped shallot with the chickpeas and the diced potatoes and cook for a few minutes with 3 or 4 tablespoons of warm water.

In the meantime, clean the thistle leaves: it is advisable to use the smaller and tender leaves and discard the outer ones. Carefully remove all the thorns from the leaves after washing and drying them with common kitchen paper; be careful to eliminate the central rib, which is more fibrous and leathery.

At this point, chop the peeled leaves and pour them into the pot together with the chickpeas, shallots and potatoes. Add a sprig of fresh rosemary, a pinch of salt and simmer for 5 minutes.

Remove the rosemary, add plenty of boiling vegetable broth and cook for about 15 minutes. Take a part of the soup and blend it, then put it back in the pot and finally continue cooking for another 10 minutes.

Once you have a soup with a homogeneous and creamy consistency, serve with Parmesan cheese (if desired), pepper and a drizzle of extra virgin olive oil.

Visit the blog section on the website www.ecosalute.it to discover other recipes!