Description
A hearty and comforting Tuscan soup loaded with nutritious ingredients like chickpeas, spinach, and tomatoes.
Ingredients
Scale
- 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)
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
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 6g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 10g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg
Keywords: soup, garbanzo beans, healthy, vegetarian, Italian