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Tuscan Chickpea Soup

Creamy Tuscan Chickpea Soup for Ultimate Cozy Nights

Enjoy rich flavors in this warm, comforting Tuscan Chickpea Soup, perfect for chilly nights and quick meal prep.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 cups
Course: Soups
Cuisine: Mediterranean
Calories: 300

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Coconut oil can be used for a unique twist.
  • 1 cup Onion (diced) Shallots work well as a milder alternative.
  • 2 cloves Garlic (minced) Fresh garlic gives the best results.
  • 1 teaspoon Dried Oregano Substitute with three times the amount of fresh oregano.
  • 1 pinch Red Pepper Flakes Adjust according to your spice preference.
For the Creaminess
  • 2 tablespoons Tomato Paste Canned crushed tomatoes can be used for a different texture.
  • 2 cans Canned Chickpeas Dry chickpeas can work if soaked and partially cooked first.
  • 4 cups Low Sodium Vegetable Broth Homemade broth allows better control over sodium.
  • 1 cup Sun-Dried Tomatoes (in oil, chopped) Regular canned tomatoes can substitute.
  • 2 tablespoons Lemon Juice Fresh is best, but bottled works in a pinch.
  • 1 cup Coconut Milk Heavy cream is a good substitute for non-vegan options.
  • 2 cups Fresh Spinach Kale can be an alternative green.
For Final Seasoning
  • to taste Salt Always use to taste for the best flavor balance.
  • to taste Black Pepper Always use to taste for the best flavor balance.

Equipment

  • Large pot
  • immersion blender

Method
 

Step-by-Step Instructions for Creamy Tuscan Chickpea Soup
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion, cooking until it turns translucent, about 3-4 minutes. Stir in 2 minced garlic cloves, 1 teaspoon dried oregano, and a pinch of red pepper flakes, and cook for an additional 1-2 minutes until fragrant.
  2. Next, add 2 tablespoons of tomato paste and 2 cans of drained, rinsed chickpeas to the pot, stirring to combine. Pour in 4 cups of low sodium vegetable broth, stirring well to incorporate all the ingredients. Increase heat to bring the mixture to a boil, then reduce heat to low, cover the pot, and simmer for 15 minutes.
  3. Using an immersion blender, blend until smooth for a creamy consistency. If using a standard blender, allow the soup to cool slightly before blending, then return blended mixture to the pot.
  4. Stir in 1 cup of chopped sun-dried tomatoes, 2 tablespoons of freshly squeezed lemon juice, and 1 cup of coconut milk into the blended soup. Toss in 2 cups of fresh spinach and continue to simmer for an additional 5-10 minutes until heated through.
  5. Ladle the soup into bowls, garnishing with fresh basil leaves and serve alongside crusty bread.

Nutrition

Serving: 1cupCalories: 300kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 1800IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

This soup can be stored for up to 3-4 days in an airtight container and is great for meal prep.

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