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–+ servings

Creamy Tuscan Chickpea Soup

This creamy Tuscan chickpea soup is packed with protein-rich chickpeas, nutrient-dense spinach, and aromatic vegetables in a coconut milk base for a cozy, hearty meal.
Print Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Tuscan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 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
  • 1/2 lemon (juiced)
  • 1 cup full-fat coconut milk from a can or 1/2 cup heavy cream for non-dairy options
  • 2-3 cups fresh spinach
  • Salt and black pepper to taste
  • Fresh basil leaves for garnish

Equipment

  • large pot
  • immersion blender
  • Ladle

Method
 

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. Stir in the minced garlic, dried oregano, and red pepper flakes. Cook for another 1–2 minutes until fragrant.
Simmer Base Ingredients
  1. Add the chickpeas and tomato paste to the pot. Pour in the vegetable broth and give it a good stir. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
Blend for Creamy Texture
  1. Using an immersion blender or a regular blender, carefully blend about half of the soup until it is smooth and creamy. This helps thicken the soup while leaving some chickpeas intact for texture.
Incorporate Final Ingredients
  1. Stir in the chopped sundried tomatoes, lemon juice, coconut milk, and spinach. Simmer for an additional 5–10 minutes, allowing the flavors to meld together and the spinach to wilt. Season with salt and black pepper to taste.
Serve
  1. Ladle the Tuscan chickpea soup into bowls, garnish with fresh basil leaves, and pair with toasted bread for the perfect cozy meal.

Nutrition

Calories: 350kcalCarbohydrates: 45gProtein: 13gFat: 15gSaturated Fat: 10gSodium: 750mgPotassium: 550mgFiber: 8gSugar: 6gVitamin A: 2500IUVitamin C: 25mgCalcium: 80mgIron: 3.5mg

Notes

Use fresh greens like spinach for vibrant color, and blend half the soup for optimal texture. Adjust red pepper flakes to taste for a mild or spicy kick.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.

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