Tuscan Chickpea Soup – Easy, Creamy, and Full of Flavor

There’s something magical about a steaming bowl of Tuscan Chickpea Soup on a cool evening. It’s cozy, creamy, and carries that unmistakable Mediterranean charm that makes you feel like you’re dining in a rustic Italian farmhouse. I first stumbled upon this recipe on a blustery fall day when I needed something hearty yet light—and oh boy, did this one deliver. With the simple goodness of chickpeas, sun-dried tomatoes, and coconut milk, it’s the kind of meal that wraps you up like a warm hug.

Why You’ll Love This Tuscan Chickpea Soup

This Tuscan Chickpea Soup is a delicious balance of earthy, tangy, and creamy flavors. It’s also:

• Ready in just 30 minutes—perfect for busy weeknights.
• Naturally vegetarian and easy to make vegan.
• Packed with protein and fiber to keep you satisfied.
• Cozy enough for a chilly night, yet light enough for lunch the next day.

And did I mention it makes your kitchen smell divine while simmering?

What Does Tuscan Chickpea Soup Taste Like?

Imagine the warmth of garlic and oregano mingling with the sweetness of sun-dried tomatoes and the slight tang of lemon juice—all rounded out by a creamy swirl of coconut milk. The texture is velvety but still has enough bite from the chickpeas to keep it hearty. It’s comfort food with a Mediterranean soul.

Ingredients You’ll Need for Tuscan Chickpea Soup

Here’s what makes this soup shine:

• Olive oil: A classic start for almost every Mediterranean dish.
• Onion & garlic: The aromatic foundation for that deep, savory flavor.
• Dried oregano & red pepper flakes: Add a little warmth and Italian flair.
• Tomato paste: Gives the broth a rich, umami backbone.
• Canned chickpeas: The star of the show—protein-packed and satisfying.
• Vegetable broth: Keeps things light and flavorful.
• Sun-dried tomatoes: Sweet, tangy, and a burst of Mediterranean sunshine.
• Lemon juice: Brightens the flavors beautifully.
• Coconut milk or heavy cream: Adds the luscious creaminess we all crave.
• Spinach: For a pop of color and a dose of greens.
• Salt, pepper, and fresh basil: The perfect finishing touches.

If you love creamy soups like this, you might also enjoy my Creamy Roasted Butternut Squash Soup—another cozy favorite.

How to Make Tuscan Chickpea Soup

There’s nothing quite like the aroma of Tuscan Chickpea Soup simmering away in your kitchen—it smells like comfort, sunshine, and a little bit of Italy all at once. The best part? You don’t need to be a seasoned chef to pull off this cozy, restaurant-worthy soup. Follow these simple steps and you’ll have a creamy, flavorful pot of goodness in under 30 minutes.

If you’ve ever made my Creamy Roasted Butternut Squash Soup or Spinach and White Bean Soup, you already know that simple, quality ingredients can turn into something magical with a little patience and love. This Tuscan Chickpea Soup works exactly the same way.

Step 1: Sauté the Aromatics – The Flavor Foundation

Start by heating one tablespoon of olive oil in a large pot or Dutch oven over medium heat. Once it shimmers, add ½ cup of diced onion and cook until it turns translucent—about 3 to 4 minutes. This step is key; it builds the base flavor for your soup.

Now, stir in two minced garlic cloves, one teaspoon of dried oregano, and ½ teaspoon of red pepper flakes. Let them cook for another minute or two, stirring constantly so the garlic doesn’t burn. You’ll know it’s ready when your kitchen starts smelling absolutely heavenly—like an Italian trattoria right in your home.

Tip: For a milder flavor, reduce the red pepper flakes. If you like a little kick (like I do), add a pinch more—it balances beautifully with the creamy coconut milk later on.

Step 2: Add the Core – Chickpeas and Tomato Paste

Next, it’s time to build that rich, savory base. Add two tablespoons of tomato paste to the pot and stir well to coat the onions and garlic. This gives the broth that deep, umami flavor that makes Tuscan Chickpea Soup so irresistible.

Pour in two cans of chickpeas, drained and rinsed, followed by 3 to 4 cups of low-sodium vegetable broth. Give it all a good stir, scraping any flavorful bits from the bottom of the pot (those are pure gold).

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer gently for about 15 minutes. During this time, the chickpeas will soften slightly and start to absorb all those herby, garlicky flavors.

Step 3: Blend for Creaminess (Without Cream)

After the soup has simmered, it’s time to transform the texture. Using an immersion blender, blend about half of the soup directly in the pot. If you don’t have one, carefully transfer half to a regular blender, blend until smooth, then return it to the pot.

This trick gives the Tuscan Chickpea Soup that dreamy, creamy consistency without needing too much cream or coconut milk. You’ll end up with a perfectly balanced soup—half silky, half hearty, and 100% satisfying.

Tip: Don’t blend it all unless you want a completely smooth soup. Leaving some chickpeas whole keeps it hearty and rustic—just like a true Tuscan dish.

Step 4: Add the Tuscan Touch – Sun-Dried Tomatoes, Lemon, and Spinach

Now it’s time for the ingredients that make this Tuscan Chickpea Soup sing. Stir in ⅓ cup of chopped sun-dried tomatoes (packed in oil for the best flavor), the juice of half a lemon, and 1 cup of full-fat coconut milk (or ⅔ cup heavy cream if you prefer dairy).

Let everything simmer gently for another 5 to 10 minutes, uncovered. During this time, the spinach will wilt beautifully, and the sun-dried tomatoes will release their sweet-tart flavor into the broth.

The lemon juice is your secret weapon—it brightens up the whole dish, balancing the richness of the coconut milk. Taste and adjust seasoning with salt and black pepper as needed.

If you love soups with a touch of creaminess and greens, you’ll also enjoy my Creamy Tuscan Chicken Soup, which shares similar comforting flavors.

Step 5: Garnish and Serve – The Final Flourish

Ladle the Tuscan Chickpea Soup into bowls and top with fresh basil leaves for that final touch of color and fragrance. I love serving it with toasted sourdough or garlic bread—it’s perfect for soaking up every last drop of that creamy, savory broth.

For a cozy dinner, pair this soup with a crisp green salad or roasted vegetables. You could even serve it alongside my Butternut Squash Gnocchi Soup for a full Mediterranean-inspired spread.

Bonus: Slow Cooker Variation

Want to make Tuscan Chickpea Soup even easier? You can absolutely prepare it in your slow cooker.

Here’s how:

1. In a skillet, sauté your onions, garlic, and spices just as described above.
2. Add everything—except the spinach, lemon juice, and coconut milk—to your slow cooker.
3. Cook on Low for 6 hours or High for 3 hours.
4. Stir in the spinach, coconut milk, and lemon juice during the final 20 minutes.

That’s it! You’ll come home to a kitchen that smells like an Italian countryside bistro.

Step 6: Make It Yours

The beauty of Tuscan Chickpea Soup is how customizable it is. Toss in diced zucchini, mushrooms, or red bell peppers for extra texture. Swap the chickpeas for white beans or add a pinch of smoked paprika for depth.

If you’re craving something even heartier, stir in cooked orzo or serve it over quinoa for a protein-packed meal. Every variation keeps the soul of Tuscany alive in your bowl.

Tips and Tricks for Perfect Tuscan Chickpea Soup

• Want it spicier? Add more red pepper flakes.
• For a lower-fat version, use lite coconut milk or skip the oil-packed sun-dried tomatoes.
• Make it heartier: Toss in diced zucchini or mushrooms.
• Freeze for later: This soup freezes beautifully for up to 3 months. Just thaw and reheat gently.
• Texture tip: Blend less if you like a chunkier soup.

Storage

Leftovers? Lucky you. Store cooled soup in an airtight container for up to 4 days in the fridge. It thickens a bit overnight, so just add a splash of broth or water when reheating.

FAQs

Can I make this Tuscan Chickpea Soup in a slow cooker?
Yes! Just sauté the onions, garlic, and spices first, then add everything (except the spinach and coconut milk) to your slow cooker. Cook on low for 6 hours or high for 3. Stir in spinach and coconut milk in the last 20 minutes.

Can I substitute the chickpeas?
White beans or cannellini beans work great too—they’ll give a creamier texture.

What should I serve with this soup?
Crusty bread, a light salad, or even roasted veggies make a lovely pairing.

Conclusion

There’s a reason Tuscan Chickpea Soup has become a staple in my kitchen. It’s easy, nourishing, and tastes like something you’d savor on a quiet afternoon in the Italian countryside. Whether you’re cooking for family or just yourself, this soup brings comfort and warmth to every bowl.

If you loved this recipe, try my Creamy Tuscan Chicken Soup next—it’s another reader favorite!

Follow us on Pinterest for weekly slow cooker inspiration, or join the conversation over on our Facebook page where fellow food lovers share their favorite comfort meals.

Tuscan Chickpea Soup – Easy, Creamy, and Full of Flavor

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• Author: Veronica Taylor
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Diet: Vegan

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Description

This creamy, savory Tuscan Garbanzo Bean Soup is a Mediterranean-inspired dish made with hearty chickpeas, sun-dried tomatoes, and coconut milk. It’s a cozy, comforting meal ready in just 30 minutes.

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Ingredients

Scale 1x2x3x

• 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) 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 (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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Instructions

1. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent, about 3-4 minutes. Add minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until fragrant.

2. Add chickpeas and tomato paste to the pot. Pour in vegetable broth and stir well. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.

3. Carefully blend about half of the soup using an immersion blender or a regular blender until smooth and creamy. This helps thicken the soup while keeping some chickpeas whole for texture.

4. Stir in chopped sun-dried tomatoes, lemon juice, coconut milk, and fresh spinach. Simmer for another 5-10 minutes until flavors meld and spinach is wilted. Season with salt and black pepper.

5. Ladle the soup into bowls and garnish with fresh basil leaves. Serve hot with toasted bread.

Notes

For fewer calories, use lite coconut milk and sun-dried tomatoes not packed in oil.

This soup is highly customizable—try adding mushrooms, diced red peppers, or zucchini.

Omit red pepper flakes for a milder version.

Great for meal prep and freezes well.

• Prep Time: 5 minutes
• Cook Time: 25 minutes
• Category: Dinner
• Method: Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1.5 cups
• 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 soup, garbanzo bean soup, chickpea soup, vegan soup, creamy soup, Mediterranean recipe