Description
Experience the comforting delight of this Tuscan Garbanzo Bean Soup, a creamy and savory dish inspired by Mediterranean flavors. This hearty soup features the tangy sweetness of sun-dried tomatoes harmoniously blended with protein-rich chickpeas, creating a nutritious meal that’s perfect for cozy dinners or meal prep.
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 tablespoons 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 dairy-free alternative
- 2-3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves for garnish
Instructions
- In a large pot, heat olive oil over medium heat. Sauté diced onion until translucent (3-4 minutes), then add minced garlic, oregano, and red pepper flakes; cook for another 1-2 minutes.
- Stir in drained 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 using an immersion blender for a creamy texture while leaving some chickpeas whole.
- Add sun-dried tomatoes, lemon juice, coconut milk, and spinach; simmer for an additional 5-10 minutes. Season with salt and black pepper to taste.
- Serve hot, garnished with fresh basil leaves.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (245g)
- Calories: 320
- Sugar: 4g
- Sodium: 480mg
- Fat: 15g
- Saturated Fat: 9g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg