Description
A creamy, comforting Tuscan-inspired soup made with chickpeas, sundried tomatoes, spinach, and aromatic herbs. It’s hearty, nourishing, and packed with Mediterranean flavors.
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
- 2 tablespoons tomato paste
- 2 (15 oz) cans chickpeas, drained and rinsed
- 3–4 cups low-sodium vegetable broth
- 1/3 cup chopped sundried tomatoes in oil
- Juice of 1/2 lemon
- 1 cup full-fat coconut milk or 2/3 cup heavy cream
- 2–3 cups fresh spinach
- Salt and black pepper, to taste
- Fresh basil leaves, for garnish
- (Optional) Croutons
- (Optional) Parmesan cheese
- (Optional) Chopped nuts such as pine nuts or almonds
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 3–4 minutes until translucent.
- Add the minced garlic, dried oregano, and red pepper flakes. Cook for 1–2 minutes until fragrant.
- Add the chickpeas and tomato paste, stirring to coat the chickpeas.
- Pour in the vegetable broth and stir. Bring the soup to a boil, then reduce heat, cover, and simmer for 15 minutes.
- Blend about half of the mixture using an immersion blender or a traditional blender, then return it to the pot.
- Stir in sundried tomatoes, lemon juice, and coconut milk or cream. Simmer for 5–10 more minutes.
- Add spinach and cook until wilted. Season with salt and pepper to taste.
- Serve warm, garnished with fresh basil, and add optional toppings if desired.
Notes
- You can substitute olive oil with avocado oil or butter.
- Heavy cream or cashew cream can replace coconut milk for a different flavor profile.
- Homemade vegetable broth enhances flavor but store-bought works well.
- Add more red pepper flakes for a spicier soup.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Tuscan / Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 5g
- Sodium: 480mg
- Fat: 16g
- Saturated Fat: 8g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
Keywords: Tuscan garbanzo soup, chickpea soup, Mediterranean soup, creamy chickpea soup, vegetarian soup, easy soup recipe