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Tuscan Chickpea Soup

Cozy Up with Delicious Tuscan Chickpea Soup Bliss

Warm your heart with creamy Tuscan Chickpea Soup, a vegan delight packed with nourishing ingredients.
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Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 15 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 cup Diced Onion Yellow or white onions work best.
  • 3 cloves Minced Garlic Fresh garlic is preferable.
  • 1 teaspoon Dried Oregano Italian seasoning could be a substitute.
  • 1 pinch Red Pepper Flakes Adjust to taste.
For the Soup
  • 2 tablespoons Tomato Paste Can substitute with tomato sauce.
  • 2 cups Canned Chickpeas Drained.
  • 4 cups Low Sodium Vegetable Broth
  • ½ cup Sundried Tomatoes in Oil Adjust for flavor concentration.
  • 1 tablespoon Lemon Juice Can substitute with lime juice.
  • 1 cup Coconut Milk Full-fat preferred.
  • 2 cups Fresh Spinach Kale or Swiss chard can be used as alternatives.
  • to taste Salt and Black Pepper Essential for seasoning.
For Garnish
  • a handful Fresh Basil Leaves For freshness.

Equipment

  • Large pot
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat olive oil over medium heat until shimmering. Add diced onion, and sauté for about 3-4 minutes until translucent.
  2. Stir in minced garlic, dried oregano, and red pepper flakes for an additional 1-2 minutes until fragrant.
  3. Next, stir in drained chickpeas and tomato paste. Mix for about a minute.
  4. Pour in the vegetable broth and bring to a gentle boil. Reduce the heat, cover, and simmer for 15 minutes.
  5. Carefully blend 1/3 to 1/2 of the soup until creamy, then return it to the pot.
  6. Stir in sundried tomatoes, lemon juice, coconut milk, and fresh spinach. Simmer for an additional 5-10 minutes.
  7. Ladle the soup into bowls and garnish with fresh basil leaves. Serve warm.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 12gFat: 14gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 600mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 50IUVitamin C: 25mgCalcium: 10mgIron: 20mg

Notes

Blend only a portion of the soup to maintain texture. Let the soup rest off the heat for increased flavor depth.

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