Tuscan Garbanzo Bean Soup
A cozy bowl of Tuscan Garbanzo Bean Soup, creamy and packed with flavor, perfect for chilly evenings.
Ingredients
For the Soup Base
- 1 tablespoon olive oil Provides great flavor and richness.
- 1/2 cup diced onion Adds sweetness and depth.
- 2 cloves garlic (minced) Enhances flavor.
- 1 teaspoon dried oregano Imparts herby aroma.
- 1/2 teaspoon red pepper flakes Adjust to taste for heat.
- 2 tablespoons tomato paste Rich tomato flavor.
- 2 cans (15 oz) chickpeas (drained and rinsed) Great source of protein.
- 3-4 cups low sodium vegetable broth Keeps it light.
For the Creaminess and Flavor
- 1/3 cup sundried tomatoes in oil (chopped) Adds a sweet-tangy kick.
- Juice of 1/2 lemon lemon juice Brightens the soup.
- 1 cup full-fat coconut milk Or 1/2 cup heavy cream.
- 2-3 cups fresh spinach Adds color and nutrition.
- to taste salt and black pepper Always adjust to your palate.
- fresh leaves basil leaves (for garnish) For a pop of green.
Instructions
Preparation
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion and sauté until translucent, about 3-4 minutes.
- Toss in the minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until fragrant.
Cooking
- Add the chickpeas and tomato paste, then pour in the vegetable broth and bring to a boil.
- Cover and let it simmer for about 15 minutes.
- Blend about half of the soup until smooth and creamy, leaving some chickpeas intact.
- Stir in the sundried tomatoes, lemon juice, coconut milk, and fresh spinach, letting it simmer for an additional 5-10 minutes.
Serving
- Ladle the soup into bowls and garnish with fresh basil leaves. Serve with toasted bread.
Notes
For a thicker texture, blend more chickpeas. It improves in flavor over time, perfect for meal prep. Store in airtight containers.
Nutrition
Serving: 1gCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 5gSodium: 400mgFiber: 8gSugar: 3g
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