Description
Discover the comforting flavors of Tuscan Garbanzo Bean Soup, a creamy and savory dish that brings together hearty chickpeas and tangy sun-dried tomatoes. Perfect for cozy dinners or quick lunches, this Mediterranean-inspired soup is easy to whip up in just 30 minutes. Packed with protein and healthy greens, it offers a nutritious option for vegetarians and anyone craving a warm, satisfying meal. Whether served as an appetizer or a main course alongside crusty bread or a fresh salad, this soup is sure to become a favorite in your kitchen.
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 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 1/2 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 olive oil over medium heat. Sauté diced onion for 3-4 minutes until translucent, then add garlic, oregano, and red pepper flakes; cook for another 1-2 minutes.
- Stir in tomato paste and chickpeas; pour in vegetable broth. Bring to a boil, reduce heat, cover, and simmer for 15 minutes.
- Blend half of the soup using an immersion blender for creaminess while keeping some texture.
- Add chopped sun-dried tomatoes, lemon juice, coconut milk, and spinach; simmer for an additional 5-10 minutes until spinach is wilted. Season with salt and pepper.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 320
- Sugar: 6g
- Sodium: 360mg
- Fat: 15g
- Saturated Fat: 12g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 11g
- Cholesterol: 0mg