Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Tuscan Chickpea Soup in a rustic bowl with basil and sun-dried tomatoes

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


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

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.


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) cans chickpeas, drained and rinsed
  • 34 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)
  • 23 cups fresh spinach
  • Salt and black pepper, to taste
  • Fresh basil leaves, for garnish

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