Description
This Tuscan Garbanzo Bean Soup is a hearty and flavorful vegan soup featuring creamy blended chickpeas, sundried tomatoes, fresh spinach, and a hint of lemon. Perfect for a nutritious meal that is easy to make and packed with Mediterranean-inspired flavors.
Ingredients
Scale
Base Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes (adjust to taste)
Soup Ingredients
- 2 tablespoons tomato paste
- 2 (15 oz) cans chickpeas, drained and rinsed
- 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 (canned)
- 3 cups fresh spinach
- Salt and black pepper to taste
Garnish
- Fresh basil leaves
Instructions
- Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the finely chopped onion and sauté until translucent, about 3-4 minutes. Then add the minced garlic, dried oregano, and red pepper flakes, cooking for 1-2 minutes until fragrant.
- Add Chickpeas and Broth: Stir in the tomato paste and drained chickpeas. Pour in the vegetable broth and mix well. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 15 minutes to allow flavors to meld.
- Blend Soup: Use an immersion blender or transfer half of the soup to a blender to puree until smooth and creamy. This thickens the soup while retaining some chickpeas for texture. Return blended soup to the pot if needed.
- Add Final Ingredients and Simmer: Stir in the chopped sundried tomatoes, lemon juice, coconut milk, and fresh spinach. Simmer for an additional 5-10 minutes until the spinach is wilted and the soup is heated through. Season with salt and black pepper to taste.
- Serve: Ladle the soup into bowls and garnish with fresh basil leaves. Serve warm, optionally with toasted bread on the side.
Notes
- For a lighter version, use lite coconut milk and sundried tomatoes not packed in oil to reduce calories and fat.
- You can add additional vegetables like mushrooms, diced red pepper, or zucchini to customize the soup.
- If you prefer no heat, omit the red pepper flakes completely.
- Pair this soup with a Tuscan Pasta Salad for a complete meal.
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 310
- Sugar: 5g
- Sodium: 360mg
- Fat: 14g
- Saturated Fat: 10g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
