Description
Tuscan Chickpea Soup is a rich and comforting dish that perfectly blends Mediterranean flavors with hearty chickpeas. This delightful soup is not only quick to prepare—ready in under 30 minutes—but also packed with nutritious ingredients, making it an ideal choice for busy weeknights or cozy weekends. Its creamy texture, achieved through blending, will impress even the pickiest eaters, while being completely dairy-free and kid-friendly ensures everyone at the table can enjoy it. Serve it alongside crusty bread or a fresh salad for a complete meal that warms the heart.
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 tablespoons tomato paste
- 2 (15 oz) cans 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; there are non-dairy options available too)
- 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, about 3-4 minutes. Add minced garlic, oregano, and red pepper flakes; cook for an additional 1-2 minutes.
- Stir in chickpeas and tomato paste, then add vegetable broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes.
- Blend half of the soup using an immersion blender until creamy while keeping some chickpeas whole.
- Mix in sundried tomatoes, lemon juice, coconut milk, and spinach; simmer for another 5–10 minutes. Season with salt and pepper to taste.
- Serve hot garnished with fresh basil leaves.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 3g
- Sodium: 600mg
- Fat: 14g
- Saturated Fat: 9g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg