Description
A hearty and healthy Tuscan-inspired soup featuring chickpeas, fresh spinach, and coconut milk for a comforting meal.
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) 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