Description
This Tuscan Garbanzo Bean Soup is a hearty, creamy, and flavorful vegetarian soup inspired by traditional Tuscan flavors. It combines chickpeas, sundried tomatoes, spinach, and aromatic herbs simmered in a rich vegetable broth and coconut milk base, resulting in a comforting and nutritious meal perfect for any season.
Ingredients
Scale
Sauté Base
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 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
- 4 cups low sodium vegetable broth
- 1/3 cup sundried tomatoes in oil, chopped
- Juice of 1/2 lemon
- 1 cup full-fat coconut milk (from a can)
- 3 cups fresh spinach
- Salt and black pepper, to taste
Garnish
- Fresh basil leaves
Instructions
- Prepare the sauté base: In a large pot, heat the olive oil over medium heat. Add the chopped 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.
- Add chickpeas and broth: Stir in the tomato paste and drained chickpeas. Pour in the vegetable broth and mix well. Bring the mixture to a boil, then reduce heat to low, cover the pot, and let it simmer gently for about 15 minutes to allow flavors to meld.
- Blend soup for creaminess: Using an immersion blender or a traditional blender, carefully puree about half of the soup until smooth and creamy. This thickens the soup while maintaining some texture from whole chickpeas.
- Add final ingredients and simmer: Stir in the chopped sundried tomatoes, lemon juice, coconut milk, and fresh spinach. Continue to simmer for an additional 5-10 minutes, allowing the spinach to wilt and flavors to fully develop. Adjust seasoning with salt and black pepper to taste.
- Serve and garnish: Ladle the soup into bowls and garnish with fresh basil leaves. Serve hot, ideally with toasted bread for a complete meal.
Notes
- For a lighter version, use lite coconut milk and sundried tomatoes not packed in oil to reduce calories and fat.
- This soup is highly customizable – feel free to add other vegetables such as mushrooms, diced red peppers, or zucchini to enhance flavor and nutrition.
- If you prefer no heat, simply omit the red pepper flakes from the recipe.
- If you enjoy this Tuscan Garbanzo Bean Soup, try pairing it with Tuscan Pasta Salad for a delicious Italian-inspired meal.
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 13 g
- Saturated Fat: 11 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 0 mg
