Tuscan Garbanzo Bean Soup combines comforting flavors and nourishing ingredients that can make even the coldest days feel warm and cozy. I often turn to this rustic Italian-inspired soup when I crave something hearty yet healthy. It’s the perfect balance of chickpeas, fresh spinach, and coconut milk, resulting in a rich and creamy delight that everyone in the family adores. Whether it’s a busy weeknight or a leisurely family brunch, this recipe deserves a spot in your cooking rotation.
Why you’ll love this dish
This Tuscan Garbanzo Bean Soup isn’t just a meal; it’s a comforting embrace on chilly evenings. Quick to prepare and budget-friendly, it’s an easy way to sneak in some extra veggies without anyone noticing! The blend of chickpeas and spinach provides both protein and fiber, making it a filling dish that won’t weigh you down. Whether you’re looking for a nutritious family dinner, a dish to impress guests, or a warm bowl to sip on during a relaxing evening, this soup covers it all.
“Absolutely delicious and full of flavor! I made it on a chilly day, and it warmed me right up. Loved the creaminess and the kick from the red pepper flakes!”
Preparing Tuscan Garbanzo Bean Soup
To create this delightful soup, you’ll only need about 30 minutes of your time. First, gather your ingredients. The beauty of this recipe lies in its simplicity—you can have a pot bubbling on the stove in no time. We’ll sauté some onion and garlic to build a flavorful base, add in the chickpeas, and let everything simmer. A splash of lemon juice and a finishing touch of fresh basil make this dish both vibrant and aromatic.
What you’ll need
Here’s a quick rundown of the ingredients for this delightful soup. Make sure to check your pantry before heading to the store!
- 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) cans 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 from a can (alternatively, use 2/3 cup heavy cream)
- 2-3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves (for garnish)
Don’t forget—you can swap out the coconut milk for non-dairy creamers if you prefer a lighter version!
Step-by-step instructions
Heat the olive oil: In a large pot, warm the olive oil over medium heat.
Sauté the veggies: Add the diced onion and cook until translucent, about 3-4 minutes. Stir in the garlic, oregano, and red pepper flakes; cook for another 1-2 minutes until fragrant.
Incorporate chickpeas and broth: Bring in the chickpeas and tomato paste, stirring well. Pour in the vegetable broth, give it a good stir, and bring everything to a boil.
Simmer: Reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
Blend: Use an immersion blender to blend about half of the soup until creamy, ensuring some chickpeas remain whole for texture.
Finish with flavors: Stir in the chopped sundried tomatoes, lemon juice, coconut milk, and spinach. Simmer for an additional 5-10 minutes, letting the spinach wilt and flavors meld together. Season with salt and black pepper to taste.
Serve: Ladle the soup into bowls and garnish with fresh basil leaves. Pair it with toasted bread for a complete meal!
Best ways to enjoy it
While this soup stands wonderfully on its own, consider pairing it with artisan bread or a fresh green salad. A drizzle of olive oil on top before serving can also add another layer of flavor. For those chilly nights, a glass of red wine brings out the Tuscan flavors beautifully.
Storage and reheating tips
If you have leftovers (although that’s not guaranteed!), this soup can be stored in an airtight container in the fridge for up to 4 days. To reheat, gently warm it on the stove over medium heat, adding a splash of broth if it thickens too much. You can also freeze it for up to three months; just make sure to leave some room in the container for expansion. Always practice safe food handling!
Tips to make
- For a boost of flavor, try adding fresh herbs like thyme or rosemary.
- If you like it spicy, increase the amount of red pepper flakes or add a dash of hot sauce before serving.
- To make this dish even heartier, consider tossing in some diced carrots or celery, which will add extra texture and nutrition.
Creative twists
Feel free to make this dish your own! You could try adding diced zucchini or sweet potatoes for a sweet counterbalance. For a non-dairy version, the coconut milk can be substituted with almond milk or any other plant-based cream alternatives. Want to elevate it further? Top it off with some roasted garlic or a sprinkle of nutritional yeast for a cheesy flavor without dairy.
Your questions answered
How long does this soup take to prepare?
About 30 minutes! It’s quick enough for a weeknight meal.
Can I use dried chickpeas instead of canned?
Absolutely! You’ll want to soak and cook them beforehand to ensure they’re tender before adding them to the soup.
What other greens can I use?
Kale or Swiss chard are great substitutes for spinach if you’d like to switch things up while still loading your soup with greens.
This Tuscan Garbanzo Bean Soup is more than just nourishment; it’s comfort in a bowl that’s sure to impress anyone you share it with. Give it a try, and you’ll see just how delightful simple ingredients can be! Enjoy!
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Tuscan Garbanzo Bean Soup
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A hearty and healthy Tuscan-inspired soup featuring chickpeas, fresh spinach, and coconut milk for a comforting meal.
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 tablespoons tomato paste
- 2 (15 oz) cans 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 2/3 cup heavy cream)
- 2–3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves (for garnish)
Instructions
- In a large pot, warm the olive oil over medium heat.
- Add the diced onion and cook until translucent, about 3-4 minutes. Stir in the garlic, oregano, and red pepper flakes; cook for another 1-2 minutes until fragrant.
- Bring in the chickpeas and tomato paste, stirring well. Pour in the vegetable broth, give it a good stir, and bring everything to a boil.
- Reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
- Use an immersion blender to blend about half of the soup until creamy, ensuring some chickpeas remain whole for texture.
- Stir in the chopped sundried tomatoes, lemon juice, coconut milk, and spinach. Simmer for an additional 5-10 minutes, letting the spinach wilt and flavors meld together. Season with salt and black pepper to taste.
- Ladle the soup into bowls and garnish with fresh basil leaves. Pair it with toasted bread for a complete meal!
Notes
For a lighter version, swap the coconut milk for non-dairy creamers. Add fresh herbs for extra flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 6g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 10g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 14g
- Cholesterol: 0mg