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Tuscan Chickpea Soup

Hearty Tuscan Chickpea Soup for Cozy Comfort Nights

This Tuscan Chickpea Soup combines vibrant flavors and wholesome ingredients for a perfect cozy night.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Mediterranean
Calories: 320

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with avocado oil for a different flavor.
  • 1 medium Diced Onion Any onion variety can work well.
  • 3 cloves Minced Garlic Fresh is preferred over powdered.
  • 1 teaspoon Dried Oregano Can substitute with Italian seasoning if needed.
  • 1/2 teaspoon Red Pepper Flakes Adjust to taste or omit for a milder soup.
For the Soup
  • 2 tablespoons Tomato Paste Can be substituted with crushed tomatoes if necessary.
  • 2 cans Canned Chickpeas Can swap with cooked lentils for variation.
  • 4 cups Low Sodium Vegetable Broth Homemade or boxed broth works.
  • 1/2 cup Chopped Sundried Tomatoes Using sun-dried tomatoes in oil will add creaminess.
  • 2 tablespoons Lemon Juice Lime juice can be a suitable substitute.
For Creaminess & Nutrient Boost
  • 1 can Full-Fat Coconut Milk For non-vegan options, heavy cream can be used.
  • 4 cups Fresh Spinach Kale can be an alternative.
Final Touches
  • to taste Salt Adjust to your taste.
  • to taste Black Pepper Adjust to your taste.
  • as needed Fresh Basil Leaves Used for garnish.

Equipment

  • Large Pot
  • immersion blender

Method
 

Step‑by‑Step Instructions for Tuscan Chickpea Soup
  1. In a large pot, heat olive oil over medium heat. Add diced onion and sauté until translucent, about 3-4 minutes. Then, add minced garlic, oregano, and red pepper flakes, cooking until fragrant for 1-2 minutes.
  2. Stir in tomato paste, allowing it to combine with the aromatics for about a minute. Add drained and rinsed chickpeas and pour in vegetable broth. Bring to a boil, then reduce heat and let simmer for 15 minutes.
  3. Blend about 1/3 to 1/2 of the soup directly in the pot using an immersion blender until creamy, but still retaining some whole chickpeas for texture.
  4. Stir in chopped sundried tomatoes, lemon juice, and coconut milk. Mix well, and bring back to a simmer over low heat.
  5. Add fresh spinach and cook for an additional 5-10 minutes until wilted. Taste and season with salt and pepper to your liking.
  6. Ladle soup into bowls and garnish with fresh basil leaves. Serve hot ideally with crusty toasted bread or a side salad.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 12gFat: 14gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 500mgPotassium: 870mgFiber: 10gSugar: 4gVitamin A: 5000IUVitamin C: 35mgCalcium: 70mgIron: 4mg

Notes

Store leftovers in an airtight container in the refrigerator for 3-4 days, or freeze portions for up to 2-3 months.

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