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–+ servings

Creamy Tuscan Chickpea Soup

Warm, creamy, and loaded with Tuscan-inspired flavors, this chickpea soup is the ultimate comfort food. It's easy to prepare, adaptable, and great for leftovers!
Print Recipe
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Italian, Tuscan
Calories: 210
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1/2 cup diced onion
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp red pepper flakes adjust to taste
  • 2 tbsp 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
  • 1/2 lemon juice
  • 1 cup full-fat coconut milk from a can or 1/2 cup heavy cream
  • 2-3 cups fresh spinach
  • Salt and black pepper to taste
  • Fresh basil leaves for garnish

Equipment

  • large pot
  • immersion blender

Method
 

Step 1: Sauté Aromatics
  1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes. Add the minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until fragrant.
Step 2: Build the Base
  1. Add the chickpeas and tomato paste to the pot. Pour in the vegetable broth and stir. Bring the mixture to a boil, reduce the heat to low, cover, and let simmer for about 15 minutes.
Step 3: Blend for Creaminess
  1. Using an immersion blender or a regular blender, carefully blend about half the soup until smooth and creamy. Leave some chickpeas intact for texture.
Step 4: Add Final Ingredients
  1. Stir in the chopped sundried tomatoes, lemon juice, coconut milk, and spinach. Simmer for 5-10 minutes to meld the flavors and wilt the spinach. Season with salt and black pepper to taste.
Step 5: Serve
  1. Ladle the soup into bowls. Garnish with fresh basil leaves. Serve with toasted bread.

Nutrition

Calories: 210kcalCarbohydrates: 30gProtein: 8gFat: 8gSaturated Fat: 6gSodium: 450mgPotassium: 310mgFiber: 6gSugar: 2gVitamin A: 380IUVitamin C: 15mgCalcium: 60mgIron: 2mg

Notes

This recipe is perfect for meal prep and freezes well. Nutrition information is estimated based on common ingredients and serving sizes and may vary.

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