Tuscan Chickpea Soup
This Tuscan Chickpea Soup is a hearty, nutritious, and comforting dish that’s perfect for chilly evenings or when you’re craving something wholesome and satisfying.
Prep Time 10 minutes mins
Cook Time 25 minutes mins
Total Time 35 minutes mins
Course Soup
Cuisine Mediterranean
Servings 4
Calories 290 kcal
- 1 tbsp olive oil
- 1 medium onion finely chopped
- 2 cloves garlic minced
- 1 tsp dried oregano
- 1/2 tsp red pepper flakes adjust to taste
- 2 tbsp tomato paste
- 2 15-oz cans chickpeas, drained and rinsed
- 4 cups low-sodium vegetable broth
- 1/3 cup sun-dried tomatoes in oil chopped
- Juice of 1/2 lemon
- 1 cup full-fat coconut milk canned
- 3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves for garnish
Sauté the aromatics
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 3–4 minutes. Stir in the minced garlic, dried oregano, and red pepper flakes, cooking for another 1–2 minutes until fragrant.
Simmer the soup base
Add the chickpeas and tomato paste to the pot, stirring to coat everything evenly. Pour in the vegetable broth, then bring the mixture to a boil. Reduce the heat to low, cover, and let it simmer for 15 minutes to allow the flavors to develop.
Blend for creaminess
Use an immersion blender to blend about half the soup directly in the pot. If you don’t have an immersion blender, carefully transfer half the soup to a regular blender, blend until smooth, then return it to the pot.
This step gives the soup a creamy texture while keeping some chickpeas whole for added heartiness.
Add the finishing touches
Stir in the chopped sun-dried tomatoes, lemon juice, coconut milk, and fresh spinach. Simmer for another 5–10 minutes until the spinach wilts and the flavors meld together. Taste and season with salt and black pepper as needed.
Nutrition Facts (Per Serving)
- Calories: 290
- Protein: 9g
- Fat: 12g
- Carbohydrates: 36g
- Fiber: 9g
- Sodium: 450mg
Keyword Tuscan Chickpea Soup