Description
Indulge in the delightful flavors of Tuscan Garbanzo Bean Soup, a comforting Mediterranean-inspired dish perfect for any occasion. This creamy, savory soup features tangy sun-dried tomatoes and hearty chickpeas, creating a satisfying meal that warms both the heart and soul. Whether enjoyed as a cozy dinner or a nourishing lunch, this easy-to-make recipe is bursting with flavor and nutrition. Packed with protein and fiber, itβs an excellent choice for those seeking a wholesome and delicious option. Plus, it stores well in the fridge or freezer, making it ideal for meal prep. Discover how simple it is to whip up this rich and flavorful soup that will impress your family and friends.
Ingredients
- 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)
- 3β4 cups low sodium vegetable broth
- 1/3 cup sundried tomatoes in oil (chopped)
- Juice of 1/2 lemon
- 1 cup full-fat coconut milk from a can (OR 1/2 cup heavy cream)
- 2β3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves (for garnish)
Instructions
- Heat olive oil in a heavy-bottomed pot over medium heat. SautΓ© diced onion for 3-4 minutes until translucent. Add minced garlic, oregano, and red pepper flakes; cook for 1-2 minutes more.
- Stir in chickpeas and tomato paste, then pour in vegetable broth. Bring to a boil, reduce heat, cover, and simmer for about 15 minutes.
- Blend half of the soup until smooth using an immersion blender or standard blender.
- Add chopped sun-dried tomatoes, lemon juice, coconut milk (or cream), and spinach to the pot. Simmer for another 5-10 minutes until spinach wilts. Season with salt and black pepper to taste.
- Serve hot garnished with fresh basil leaves.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 3g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Customize your soup by adding your favorite vegetables or spices. For extra creaminess without coconut milk, use cashew cream or blended silken tofu. Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.