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Tuscan Chickpea Soup

Tuscan Chickpea Soup
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Tuscan Chickpea Soup is a heartwarming blend of Mediterranean flavors that will not only nourish your body but also delight your taste buds. This creamy, dairy-free soup comes together in under 30 minutes, making it an ideal choice for busy weeknights or cozy family dinners. The rich texture of chickpeas combined with the vibrant notes of sun-dried tomatoes and fresh herbs creates a comforting dish perfect for any occasion. Whether served as a quick lunch or a hearty dinner, this nutritious soup is sure to please everyone at your table—kids included!

Ingredients

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  • 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)
  • 2 tbsp tomato paste
  • 2 (15 oz) cans chickpeas (drained and rinsed)
  • 3–4 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 (OR 1/2 cup heavy cream)
  • 2–3 cups fresh spinach
  • Salt and black pepper to taste
  • Fresh basil leaves (for garnish)

Instructions

  1. In a large pot, heat olive oil over medium heat. Sauté diced onion until translucent, about 3–4 minutes. Add minced garlic, dried oregano, and red pepper flakes; cook for another 1–2 minutes.
  2. Stir in chickpeas and tomato paste, then add vegetable broth. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes.
  3. Blend half the soup using an immersion blender for creaminess while keeping some chickpeas whole.
  4. Stir in sundried tomatoes, lemon juice, coconut milk, and spinach. Simmer for an additional 5–10 minutes until spinach wilts and flavors meld.
  5. Serve hot, garnished with fresh basil.

Nutrition

Find it online: https://quickmealhouse.com/tuscan-chickpea-soup/