Go Back

Tuscan Chickpea Soup

Helen T. Patterson
A creamy, flavorful Tuscan-inspired soup featuring chickpeas, sun-dried tomatoes, and spinach, lightly blended with coconut milk.
Packed with protein and fiber, it’s a quick, wholesome, and satisfying plant-based meal perfect for any day of the week.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Dinner, Lunch
Cuisine Mediterranean, Plant-Based
Servings 4

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.