Description
This Tuscan Garbanzo Bean Soup is a hearty and flavorful dish that combines creamy blended chickpeas with tender spinach and sun-dried tomatoes. Infused with garlic, oregano, and a touch of red pepper flakes, this soup offers a perfect balance of warmth and zest. It’s enriched with coconut milk for a velvety texture and finished with a fresh lemon juice kick and basil garnish, making it a comforting and nutritious meal ready in just 30 minutes.
Ingredients
Main Ingredients
- 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 tablespoons tomato paste
- 2 (15 oz) 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 from a can (or 1/2 cup heavy cream or non-dairy alternative)
- 2-3 cups fresh spinach
- Salt and black pepper to taste
For Garnish
- Fresh basil leaves
- Toasted bread (optional, for serving)
Instructions
- Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes. Add the minced garlic, dried oregano, and red pepper flakes, cooking for another 1-2 minutes until fragrant.
- Add Base Ingredients and Simmer: Stir in the chickpeas and tomato paste. Pour in the vegetable broth and mix well. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the soup simmer gently for about 15 minutes to meld the flavors.
- Blend Soup for Creaminess: Using an immersion blender or a regular blender, carefully blend about half of the soup until smooth and creamy. This adds body to the soup while keeping a pleasant texture with some whole chickpeas.
- Add Final Ingredients and Wilt Spinach: Stir in the chopped sun-dried tomatoes, lemon juice, coconut milk, and fresh spinach. Continue to simmer the soup for an additional 5-10 minutes, allowing the spinach to wilt and the flavors to fully combine. Season with salt and black pepper to taste.
- Serve and Garnish: Ladle the Tuscan Garbanzo Bean Soup into bowls. Garnish each serving with fresh basil leaves. Serve hot alongside toasted bread if desired.
Notes
- You can substitute coconut milk with heavy cream or plant-based cream alternatives depending on dietary preferences.
- Adjust red pepper flakes to your desired spice level, starting with less and adding more if needed.
- For a thicker soup, blend more of the chickpeas; for a chunkier texture, blend less.
- Using low sodium vegetable broth allows better control over the saltiness of the soup.
- Leftovers can be refrigerated for up to 3 days and reheated gently on the stovetop.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Tuscan
