Description
Creamy Tuscan Chickpea Soup with Mediterranean herbs, coconut milk, and sun-dried tomatoes. Perfect vegetarian comfort for winter nights.
Ingredients
1 tablespoon olive oil
1/2 cup diced onion
2 cloves garlic minced
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes
2 tbsp tomato paste
2 15 oz canned 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 for garnish
Instructions
1. Heat olive oil over medium heat. Add onions and sauté until translucent.
2. Add garlic, oregano, and red pepper flakes. Cook 1–2 minutes.
3. Stir in tomato paste, chickpeas, and broth. Simmer 15 minutes.
4. Blend half the soup until smooth. Return to pot.
5. Add sun-dried tomatoes, lemon juice, coconut milk, and spinach. Simmer 5–10 minutes.
6. Season with salt and pepper. Garnish with basil and serve.
Notes
For a richer flavor, use roasted garlic or add a Parmesan rind while simmering. Serve with toasted bread or crostini.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 391
- Sugar: 3g
- Sodium: 709mg
- Fat: 21g
- Saturated Fat: 12g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 41g
- Fiber: 13g
- Protein: 15g
- Cholesterol: 0mg
Keywords: Tuscan Chickpea Soup, vegetarian soup, Mediterranean flavors