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Tuscan Chickpea Soup

A hearty and flavorful Italian soup showcasing chickpeas and fresh vegetables, perfect for any occasion.

  • Total Time: 40 minutes
  • Yield: 4 servings 1x

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 Canned chickpeas (drained and rinsed)
  • 3–4 cups Low sodium vegetable broth
  • 1/3 cup Sundried tomatoes in oil (chopped)
  • 1/2 Juice of lemon
  • 1 cup Coconut milk or heavy cream (or 1/2 cup non-dairy options)
  • 2–3 cups Fresh spinach
  • Salt and black pepper to taste
  • Fresh basil leaves for garnish

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.
  2. Add the minced garlic, dried oregano, and red pepper flakes to the pot. Cook for another 1-2 minutes until fragrant.
  3. Stir in the canned chickpeas and tomato paste. Pour in the vegetable broth, give it a good stir, and bring to a boil.
  4. Reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
  5. Using an immersion blender or a regular blender, carefully blend about half of the soup until smooth and creamy.
  6. Stir in the chopped sundried tomatoes, lemon juice, coconut milk (or heavy cream), and fresh spinach. Allow to simmer for another 5-10 minutes until the spinach has wilted and flavors meld together.
  7. Season with salt and black pepper to taste, adjusting as necessary.
  8. Ladle the Tuscan Chickpea Soup into bowls and garnish with fresh basil leaves. Serve with toasted bread for a complete meal.

Notes

For richer flavor, consider roasting the chickpeas before adding them to the soup. Control the spice level by adjusting the amount of red pepper flakes according to your taste.

  • Author: jayne
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Main Course
  • Method: Simmering
  • Cuisine: Italian
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 5g
  • Sodium: 400mg
  • Fat: 12g
  • Saturated Fat: 4g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 3g
  • Protein: 15g
  • Cholesterol: 0mg

Keywords: chickpea soup, Italian soup, vegetarian soup, healthy recipe, comfort food