Tuscan Chickpea Soup Recipe
A comforting and creamy Tuscan Chickpea Soup bursting with Mediterranean flavors. This hearty soup features tender chickpeas, sundried tomatoes, fresh spinach, and a rich coconut milk base, simmered to perfection with aromatic herbs and spices, making it a perfect nutritious meal for any season.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Tuscan, Italian
- Diet: Vegetarian
Ingredients
Scale
Base 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)
Main Ingredients
- 2 tablespoons tomato paste
- 2 (15 oz) cans chickpeas, drained and rinsed
- 3–4 cups low sodium vegetable broth
Flavor Enhancers and Garnish
- 1/3 cup sundried tomatoes in oil, chopped
- Juice of 1/2 lemon
- 1 cup full-fat coconut milk from a can (or 1/2 cup heavy cream; non-dairy options available)
- 2–3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves for garnish
Instructions
- Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes. Add minced garlic, dried oregano, and red pepper flakes, cooking for another 1-2 minutes until fragrant.
- Add Chickpeas and Broth: Stir in the tomato paste and drained chickpeas. Pour in the vegetable broth and stir well. Bring the mixture to a boil, then reduce heat to low. Cover and let simmer for about 15 minutes to blend flavors.
- Blend Half the Soup: Using an immersion blender or regular blender, carefully blend approximately half of the soup until smooth and creamy. This technique thickens the soup while maintaining some chickpeas for texture.
- Add Final Ingredients and Simmer: Stir in chopped sundried tomatoes, lemon juice, coconut milk, and fresh spinach. Allow the soup to simmer gently for an additional 5-10 minutes, letting flavors meld and spinach wilt. Season with salt and black pepper to taste.
- Serve: Ladle the soup into bowls and garnish with fresh basil leaves. Serve immediately, optionally accompanied by toasted bread.
Notes
- You can substitute coconut milk with heavy cream or other non-dairy creamers as preferred.
- Adjust the red pepper flakes to control spice levels.
- Sundried tomatoes add a tangy depth; if using dry-packed ones, soak them before chopping.
- This soup stores well refrigerated for up to 3 days and freezes beautifully.
- For extra protein, you can add cooked Italian sausage or pancetta, but this will change the vegetarian status.
Keywords: Tuscan Chickpea Soup, vegetarian soup, creamy chickpea soup, coconut milk soup, Italian soup, healthy chickpea recipe
Find it online: https://bakedbylisa.com/tuscan-chickpea-soup-recipe/
