Name: Tuscan Garbanzo Bean Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Italian
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 sundried tomatoes in oil (chopped); Juice of 1/2 lemon; 1 cup full-fat coconut milk (or 2/3 cup heavy cream); 2-3 cups fresh spinach; Salt and black pepper to taste; Fresh basil leaves (for garnish)

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Why make this recipe

Tuscan Garbanzo Bean Soup is a hearty and comforting dish that warms you from the inside out. It’s loaded with nutritious ingredients like chickpeas, spinach, and tomatoes, making it a great choice for a healthy meal. Plus, it’s easy to make and perfect for a busy weeknight dinner or a cozy weekend lunch.

How to make Tuscan Garbanzo Bean Soup

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 tbsp tomato paste
2 (15 oz) canned 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 2/3 cup heavy cream; there are non-dairy options available too)
2-3 cups fresh spinach
Salt and black pepper to taste
Fresh basil leaves (for garnish)

Directions:

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until it becomes translucent, about 3-4 minutes.
Add the minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until the mixture is fragrant.
Add the chickpeas and tomato paste to the pot. Pour in the vegetable broth and stir well. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
Using an immersion blender or a regular blender, carefully blend about half of the soup until it’s smooth and creamy. This helps thicken the soup while leaving some chickpeas intact for texture.
Stir in the chopped sundried tomatoes, lemon juice, coconut milk, and spinach. Simmer for an additional 5-10 minutes, allowing the flavors to meld and the spinach to wilt.
Season with salt and black pepper to taste.
Ladle the Tuscan Garbanzo Bean Soup into bowls and garnish with fresh basil leaves. Serve with toasted bread.

How to serve Tuscan Garbanzo Bean Soup

Serve the soup warm in bowls with a sprinkle of fresh basil on top. It pairs perfectly with crusty toasted bread or a side salad for a light meal. Enjoy the rich flavors and comforting warmth of this delicious soup.

How to store Tuscan Garbanzo Bean Soup

If you have leftovers, let the soup cool completely, then store it in an airtight container in the refrigerator for up to 3 days. You can also freeze the soup for up to 3 months. When ready to eat, thaw it in the refrigerator overnight and reheat it on the stove until warm.

Tips to make Tuscan Garbanzo Bean Soup

If you want a spicier flavor, feel free to add more red pepper flakes.
Use homemade vegetable broth for a fresher taste.
For a thicker soup, blend more chickpeas.
Experiment with adding other vegetables like carrots or celery for extra nutrition.

Variation

You can easily make this soup vegan by using coconut milk or almond milk instead of cream. Add in some cooked pasta or quinoa to make it more filling.

FAQs

1. Can I use fresh chickpeas instead of canned?
Yes, you can use dried chickpeas. Soak and cook them before adding to the soup.

2. Is it possible to make this soup ahead of time?
Absolutely! This soup tastes even better after the flavors have had time to meld, making it perfect for meal prep.

3. Can I add other vegetables to this soup?
Yes, feel free to add any vegetables you like, such as zucchini, carrots, or bell peppers. Just chop them small so they cook evenly.

Tuscan Garbanzo Bean Soup

Author: lu-ann
Total Time: 40 minutes
Yield: 4 servings 1x
Diet: Vegetarian

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Description

A hearty and comforting Tuscan soup loaded with nutritious ingredients like chickpeas, spinach, and tomatoes.

Instructions

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. Cook for another 1-2 minutes until fragrant.
Add the chickpeas and tomato paste, pour in the vegetable broth, and stir well. Bring to a boil.
Reduce heat to low, cover, and let it simmer for about 15 minutes.
Blend about half of the soup until smooth and creamy for thickness while retaining some texture.
Stir in chopped sundried tomatoes, lemon juice, coconut milk, and spinach, simmering for an additional 5-10 minutes.
Season with salt and black pepper to taste.
Ladle into bowls and garnish with fresh basil. Serve with toasted bread.

Notes

For a spicier flavor, feel free to add more red pepper flakes. Use homemade vegetable broth for a fresher taste. This soup can be made vegan by using coconut milk instead of cream.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Soup
Method: Cooking
Cuisine: Italian