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–+ servings
Tuscan Chickpea Soup

Creamy Tuscan Chickpea Soup for Cozy Nights In

This Creamy Tuscan Chickpea Soup combines hearty chickpeas with zesty sun-dried tomatoes and aromatic basil for a delightful Mediterranean flavor experience.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can substitute with vegetable oil
  • 1 medium Diced Onion Sauté until translucent
  • 3 cloves Garlic Use minced fresh garlic
  • 1 teaspoon Dried Oregano Italian seasoning can be substituted
  • 1 pinch Red Pepper Flakes Adjust according to spice preference
  • 2 tablespoons Tomato Paste Canned crushed tomatoes can be used
  • 2 cans Canned Chickpeas Can substitute with cannellini beans
  • 4 cups Low Sodium Vegetable Broth Chicken broth for non-vegetarian version
For the Flavor Boost
  • 1 cup Sundried Tomatoes in Oil Can replace with fresh tomatoes
  • 0.5 cup Lemon Juice Adjust to taste
  • 1 cup Coconut Milk Substitute with heavy cream for non-vegan option
  • 2 cups Fresh Spinach Kale can be used as an alternative
For the Final Touches
  • to taste Salt Essential for seasoning
  • to taste Black Pepper Essential for seasoning
  • for garnish Fresh Basil Leaves Use parsley as an alternative

Equipment

  • Large pot
  • Immersion Blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 3 to 4 minutes until translucent.
  2. Stir in minced garlic, dried oregano, and red pepper flakes. Cook for an additional 1 to 2 minutes until fragrant.
  3. Add drained and rinsed chickpeas and tomato paste. Mix well, then pour in low sodium vegetable broth. Bring to a gentle boil, then simmer for 15 minutes.
  4. Remove one-third to one-half of the soup and blend until smooth. Return blended soup to the pot.
  5. Add sun-dried tomatoes, lemon juice, coconut milk, and fresh spinach. Simmer on low for an additional 5 to 10 minutes until spinach is wilted.
  6. Season with salt and black pepper. Serve warm, garnished with fresh basil leaves.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 40gProtein: 12gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 20IUVitamin C: 30mgCalcium: 10mgIron: 15mg

Notes

Store leftovers in an airtight container for 3-4 days or freeze for 2-3 months. Fresh spinach may become mushy after freezing.

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