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Tuscan Chickpea Soup

Creamy Tuscan Chickpea Soup for Cozy Nights In

This Creamy Tuscan Chickpea Soup combines hearty chickpeas, sun-dried tomatoes, and fresh basil for a comforting vegan dish.
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Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 15 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Soups
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Can be substituted with avocado oil.
  • 1 cup Diced Onion Yellow or white onions work best.
  • 2 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 be substituted with tomato sauce.
  • 1 can Canned Chickpeas Main protein source.
  • 4 cups Low Sodium Vegetable Broth Homemade broth enhances flavor.
  • 1/2 cup Sundried Tomatoes in Oil Adjust for flavor concentration.
  • 1 tablespoon Lemon Juice Lime juice may be an alternative.
  • 1 can Coconut Milk Full-fat gives the best results.
  • 4 cups Fresh Spinach Kale or Swiss chard can be used as alternatives.
  • to taste Salt Essential for seasoning.
  • to taste Black Pepper Essential for seasoning.
For Garnishing
  • to taste Fresh Basil Leaves Dried basil can be a substitute.

Equipment

  • Large pot
  • Immersion blender

Method
 

Step 1: Sauté Base
  1. In a large pot, heat olive oil over medium heat. Add diced onion and sauté for 3-4 minutes until translucent. Stir in minced garlic, dried oregano, and red pepper flakes for 1-2 minutes.
Step 2: Add Chickpeas and Tomato Paste
  1. Stir in drained chickpeas and tomato paste, mixing well. Gradually pour in vegetable broth, stirring to combine. Bring to a boil, cover, reduce heat, and simmer for approximately 15 minutes.
Step 3: Blend for Creaminess
  1. Blend 1/3 to 1/2 of the soup using an immersion blender or regular blender in batches until desired consistency is reached.
Step 4: Finish the Soup
  1. Stir in sundried tomatoes, lemon juice, and coconut milk. Add fresh spinach and stir until wilted, about 5-10 minutes.
Step 5: Serve and Garnish
  1. Ladle soup into bowls and garnish with fresh basil leaves. Serve with toasted bread.

Nutrition

Serving: 1cupCalories: 350kcalCarbohydrates: 40gProtein: 12gFat: 18gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 2000IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

Allow soup to rest for 10-15 minutes before serving to enhance flavors. Adjust seasoning based on vegetable broth salt content.

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