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Tuscan Chickpea Soup

Tuscan Chickpea Soup
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Warm, comforting, and bursting with Mediterranean flavors, this Tuscan Chickpea Soup is perfect for any night of the week. With hearty chickpeas, vibrant sun-dried tomatoes, and fresh spinach, every spoonful offers a delightful blend of nutrition and taste. In just under 30 minutes, you can create a creamy soup without any dairy, making it a fantastic option for those seeking healthy and delicious meals. It’s not only quick to prepare but also family-friendly—your little ones will ask for seconds! Embrace the heartwarming essence of this dish that transforms simple ingredients into a memorable dining experience.

Ingredients

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  • 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 tablespoons tomato paste
  • 2 (15 oz) cans chickpeas (drained and rinsed)
  • 3–4 cups low sodium vegetable broth
  • 1/3 cup chopped sun-dried tomatoes in oil
  • Juice of 1/2 lemon
  • 1 cup full-fat coconut milk (or non-dairy cream options)
  • 2–3 cups fresh spinach
  • Salt and black pepper to taste
  • Fresh basil leaves (for garnish)

Instructions

  1. Heat olive oil in a large pot over medium heat. Add diced onion and sauté for about 3–4 minutes until translucent.
  2. Stir in minced garlic, dried oregano, and red pepper flakes; cook until fragrant.
  3. Mix in tomato paste followed by rinsed chickpeas. Pour in vegetable broth and bring to a gentle boil.
  4. Reduce heat and let simmer covered for about 15 minutes.
  5. Blend half of the soup using an immersion blender or traditional blender until creamy. Return blended portion back to the pot.
  6. Stir in chopped sun-dried tomatoes, lemon juice, and coconut milk; simmer on low for another 5–10 minutes.
  7. Fold in fresh spinach until wilted. Season with salt and black pepper to taste.
  8. Serve warm, garnished with fresh basil leaves.

Nutrition

Find it online: https://kitchenmealplan.com/tuscan-chickpea-soup/