Description
Tuscan Garbanzo Bean Soup is a creamy, savory delight that captures the essence of Mediterranean flavors in every spoonful. This comforting soup combines hearty chickpeas with tangy sun-dried tomatoes and fresh spinach, creating a nourishing meal that’s both satisfying and easy to prepare. Perfect for cozy dinners or wholesome lunches, this versatile dish can be served alone or paired with crusty bread for an extra touch. In just 30 minutes, you can whip up this nutrient-packed recipe that’s rich in protein, making it a fantastic choice for any occasion.
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 (or non-dairy option)
- 2–3 cups fresh spinach
- Salt and black pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Sauté the onion until translucent, then add garlic, oregano, and red pepper flakes.
- Stir in chickpeas and tomato paste, followed by vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Blend half of the soup until smooth to achieve a creamy texture while keeping some chickpeas intact.
- Add sun-dried tomatoes, lemon juice, coconut milk, and spinach. Simmer for another 5-10 minutes until heated through.
- Serve hot, garnished with fresh basil leaves.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 320
- Sugar: 6g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 8g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg