Description
Tuscan Chickpea Soup is a delightful, heartwarming dish that brings the vibrant flavors of the Mediterranean to your table in just under 30 minutes. This creamy, dairy-free soup is packed with nutritious chickpeas and fresh ingredients like sun-dried tomatoes and spinach, making it a wholesome choice for cozy dinners or quick family meals. The unique blending technique at the end creates a smooth, rich texture while retaining some chickpeas for satisfying bites. Whether served with crusty bread or as part of a complete meal, this soup is sure to impress even the pickiest eaters.
Ingredients
Scale
- 1 tablespoon olive oil
- 1/2 cup diced onion
- 2 cloves garlic (minced)
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes (adjust to taste)
- 2 tbsp tomato paste
- 2 15 oz canned chickpeas (drained and rinsed)
- 3–4 cups low sodium vegetable broth
- 1/3 cup sundried tomatoes in oil (chopped)
- Juice of 1/2 lemon
- 1 cup full-fat coconut milk from a can (OR 1/2 cup heavy cream)
- 2–3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves (for garnish)
Instructions
- In a large pot, heat olive oil over medium heat. Sauté diced onion until translucent (3-4 minutes). Add minced garlic, oregano, and red pepper flakes; cook until fragrant (1-2 minutes).
- Stir in drained chickpeas and tomato paste. Pour in vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 15 minutes.
- Blend half of the soup using an immersion blender until creamy.
- Add chopped sun-dried tomatoes, lemon juice, coconut milk, and spinach. Simmer for 5-10 minutes until flavors meld and spinach wilts. Season with salt and pepper.
- Serve hot, garnished with fresh basil.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 300
- Sugar: 3g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg