This creamy Tuscan Garbanzo Bean Soup is a hearty, plant-based delight packed with protein and fiber from chickpeas and nourishing vitamins from fresh spinach.
Infused with sun-dried tomatoes, aromatic herbs, and a touch of coconut milk, it’s both rich and satisfying without heavy saturated fats.
Quick, simple, and versatile, this soup is perfect for weeknight dinners, meal prep, or a comforting lunch that warms the soul.
Tuscan Chickpea Soup
Equipment
- 1 Large pot
- 1 cutting board
- (1) Chef’s knife
- 1 Wooden spoon or spatula
- 1 measuring cup
- 1 measuring spoon set
- 1 Blender or immersion blender
Ingredients
- 1 tablespoon olive oil
- 1 medium onion finely chopped
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon red pepper flakes adjust to taste
- 2 tablespoons tomato paste
- 2 15 oz cans chickpeas, drained and rinsed
- 4 cups low-sodium vegetable broth
- ⅓ cup sun-dried tomatoes in oil chopped
- Juice of ½ lemon
- 1 cup full-fat coconut milk
- 3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves for garnish
Instructions
- Sauté the Aromatics: Start by heating 1 tablespoon of olive oil in a large pot over medium heat. Once the oil shimmers, add 1 finely chopped medium onion. Stir occasionally, allowing the onion to soften and become translucent—this should take about 3–4 minutes. Next, add 2 minced garlic cloves, 1 teaspoon dried oregano, and ½ teaspoon red pepper flakes. Cook gently for 1–2 minutes until the garlic is fragrant and the spices bloom, releasing their aromas. This forms the flavorful base for your soup.
- Incorporate the Chickpeas and Tomato Paste: Add 2 tablespoons of tomato paste to the sautéed aromatics, stirring to combine. Allow the tomato paste to cook for 1–2 minutes; this step deepens its flavor and reduces any raw taste. Then, pour in 2 cans (15 oz each) of drained and rinsed chickpeas. Stir well to coat the chickpeas in the aromatic mixture. This will give the soup body and provide plant-based protein and fiber for a hearty base.
- Add the Broth and Simmer: Pour in 4 cups of low-sodium vegetable broth, making sure the chickpeas are fully submerged. Stir gently to incorporate all ingredients. Raise the heat to bring the soup to a gentle boil. Once boiling, reduce the heat to low, cover the pot with a lid, and let the soup simmer for about 15 minutes. Simmering allows the flavors to meld, giving a balanced, rich base for the creamy finish.
- Blend Half for Creaminess: For a creamy texture, carefully transfer about half of the soup into a blender—or use an immersion blender directly in the pot. Blend until smooth, then return it to the pot. This technique creates a luscious, thick texture while leaving some chickpeas whole for bite and texture, giving the soup a satisfying consistency that’s both silky and chunky.
- Add Sun-Dried Tomatoes, Lemon, and Coconut Milk: Next, stir in ⅓ cup chopped sun-dried tomatoes, the juice of ½ a lemon, and 1 cup of full-fat coconut milk. These ingredients add brightness, richness, and a subtle sweetness that balances the savory chickpeas. Allow the soup to simmer gently for another 5–10 minutes so the flavors fully meld together.
- Incorporate Fresh Spinach: Add 3 cups of fresh spinach to the pot, stirring to fold it into the hot soup. The spinach will wilt in just a few minutes, adding vibrant color, texture, and nutrient-rich greens. Stir occasionally to ensure even cooking and that the spinach absorbs the flavors of the broth, garlic, and sun-dried tomatoes.
- Season to Perfection: Taste the soup carefully and season with salt and black pepper as needed. Adjust the red pepper flakes if you prefer a little more heat. This step ensures the soup is perfectly balanced and flavorful, highlighting the earthy chickpeas, tangy sun-dried tomatoes, and the creamy coconut milk.
- Serve and Garnish: Ladle the soup into bowls, making sure each serving has a mix of creamy and whole chickpeas with spinach and sun-dried tomatoes. Garnish with fresh basil leaves for aroma, color, and a touch of herbal freshness. Serve immediately with toasted bread or your favorite crusty loaf for a complete, comforting meal.
- Optional Additions and Tips: Feel free to customize your Tuscan Garbanzo Bean Soup by adding diced red bell peppers, zucchini, or mushrooms for extra vegetables. If you prefer a lighter version, substitute lite coconut milk and use sun-dried tomatoes not packed in oil. This soup is ideal for meal prep: store in airtight containers in the fridge for up to 4 days, or freeze in portions for a convenient, ready-to-go meal.
Notes
- Finely chop the onion and garlic to ensure even cooking and maximum flavor release.
- Drain and rinse canned chickpeas thoroughly to remove any metallic or canned taste.
- If using sun-dried tomatoes packed in oil, gently pat them dry to avoid making the soup too heavy.
- Stir the soup gently after adding coconut milk to maintain a creamy, smooth texture without curdling.
- Blend only half of the soup for the ideal combination of creamy consistency and hearty chickpea chunks.
- Adjust red pepper flakes to control spiciness according to your taste preference.
- Use fresh spinach and add it at the end to preserve color, nutrients, and texture.
Chef’s Secrets for Flavor Depth
To maximize flavor, always toast the dried oregano and red pepper flakes briefly with the garlic—this helps release their essential oils and aromas.
Use quality sun-dried tomatoes packed in oil for a richer, slightly sweet taste; if using dry ones, rehydrate them in warm water first.
Lemon juice is crucial for brightening the flavors; add it toward the end to preserve its fresh acidity.
For an extra layer of Mediterranean richness, try finishing the soup with a drizzle of high-quality extra-virgin olive oil right before serving.
Serving Suggestions for a Complete Meal
This soup pairs beautifully with crusty bread, garlic toast, or a warm, cheesy flatbread.
For added protein and variety, serve alongside a fresh Mediterranean salad with cucumbers, tomatoes, and olives.
You can also sprinkle a little vegan parmesan or toasted pine nuts on top for extra texture and flavor.
For a heartier lunch or dinner, consider topping the soup with roasted chickpeas or a swirl of pesto.
The combination of creamy soup and crunchy toppings makes every bite exciting and satisfying.
Storage Tips for Freshness
Tuscan Garbanzo Bean Soup stores well, making it perfect for meal prep.
Keep it in an airtight container in the refrigerator for up to 4 days.
When reheating, do so gently on the stovetop over low heat, adding a splash of vegetable broth if it has thickened.
This soup also freezes beautifully: portion it into freezer-safe containers and freeze for up to 3 months.
Thaw overnight in the refrigerator and reheat slowly to preserve the texture of the spinach and creaminess of the coconut milk.
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! Soak dried chickpeas overnight and cook them until tender before adding them to the soup.
This method enhances flavor and texture, though it increases prep time significantly.
2. Is there a substitute for coconut milk?
You can use almond milk, cashew cream, or oat milk for a lighter version.
Keep in mind that the soup will lose some richness, so adding a small amount of olive oil can help maintain creaminess.
3. How spicy is this soup?
The red pepper flakes add a gentle warmth but are easily adjustable.
Omit them for a mild version or increase slightly for more heat—this soup is very forgiving.
4. Can I make this soup vegan?
Absolutely! This recipe is entirely plant-based. Coconut milk provides creaminess without any dairy, and all other ingredients are naturally vegan.
5. Can I add other vegetables?
Yes! This soup is versatile. Sliced mushrooms, diced zucchini, or red bell peppers work wonderfully.
Add vegetables during the simmering stage to ensure they cook evenly and absorb the flavors of the broth.
