Description
Tuscan Chickpea Soup is a creamy Mediterranean-inspired soup made with chickpeas, sun-dried tomatoes, spinach, and coconut milk for a hearty vegetarian dinner.
Ingredients
Scale
- 1 tablespoon olive oil
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
- 2 tablespoons tomato paste
- 2 (15-ounce) cans chickpeas, drained and rinsed
- 3–4 cups low sodium vegetable broth
- 1/3 cup sun-dried tomatoes in oil, chopped
- Juice of 1/2 lemon
- 1 cup full-fat coconut milk (or 1/2 cup heavy cream)
- 2–3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves for garnish
Instructions
- Heat olive oil in a large pot over medium heat and sauté onion until translucent.
- Add garlic, oregano, and red pepper flakes and cook until fragrant.
- Stir in tomato paste and chickpeas, then pour in vegetable broth and bring to a boil.
- Reduce heat and simmer for 15 minutes.
- Blend half of the soup until smooth and creamy, leaving some chickpeas whole.
- Stir in sun-dried tomatoes, lemon juice, coconut milk, and spinach.
- Simmer for 5-10 minutes until spinach wilts and flavors combine.
- Season with salt and pepper and garnish with fresh basil before serving.
Notes
- For lower calories, use lite coconut milk and sun-dried tomatoes not packed in oil.
- Omit red pepper flakes for a mild version.
- Add vegetables like mushrooms, zucchini, or red bell pepper if desired.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 391
- Sugar: 3
- Sodium: 709
- Fat: 21
- Saturated Fat: 12
- Unsaturated Fat: 8
- Trans Fat: 0
- Carbohydrates: 41
- Fiber: 13
- Protein: 15
- Cholesterol: 0