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–+ servings
Tuscan Chickpea Soup

Cozy Tuscan Chickpea Soup for Quick Comfort Food Nights

This Tuscan Chickpea Soup is a warm, vegan, and gluten-free embrace of Mediterranean comfort in just 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive oil Substitute with any neutral oil.
  • 1 medium Onion Diced, can substitute with shallots or leeks.
  • 3 cloves Garlic Minced, fresh preferred.
  • 1 teaspoon Dried oregano Italian seasoning can work in its place.
  • 1 pinch Red pepper flakes Adjust according to your spice preference.
  • 2 tablespoons Tomato paste Canned tomatoes can be used if needed.
  • 2 cups Canned chickpeas Drained and rinsed.
  • 4 cups Low-sodium vegetable broth Can use chicken broth or water.
  • 1/2 cup Sundried tomatoes Chopped, or fresh tomatoes with adjustments.
  • 1 medium Lemon juice Can substitute with vinegar for acidity.
  • 1 cup Full-fat coconut milk Substitute with heavy cream or light coconut milk.
  • 2 cups Fresh spinach Can use kale or Swiss chard.
  • to taste Salt Essential for seasoning.
  • to taste Black pepper Essential for seasoning.
  • for garnish Fresh basil leaves Can swap with parsley or thyme.

Equipment

  • Large pot
  • Immersion Blender

Method
 

Cooking Steps
  1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent and fragrant.
  2. Stir in the minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until the garlic is golden.
  3. Add the canned chickpeas and tomato paste, followed by the vegetable broth. Stir and bring the mixture to a boil.
  4. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes.
  5. Using an immersion blender, blend about half of the soup until creamy. Keep some chickpeas whole for texture.
  6. Stir in the sundried tomatoes, lemon juice, and coconut milk. Add the fresh spinach and simmer for an additional 5-10 minutes.
  7. Season the soup with salt and black pepper, then ladle into bowls, garnishing with fresh basil leaves.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 40gProtein: 12gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 400mgPotassium: 800mgFiber: 10gSugar: 3gVitamin A: 2000IUVitamin C: 25mgCalcium: 80mgIron: 3mg

Notes

Customize with additional veggies like zucchini. Can use dried chickpeas if soaked and cooked before use.

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