Description
This creamy Tuscan Chickpea Bean Soup by Allie Petersen is a Mediterranean-inspired dish that combines tangy sun-dried tomatoes, hearty chickpeas, and aromatic herbs for a cozy, protein-rich soup that’s both nourishing and satisfying.
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 sun-dried 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
1. Heat olive oil in a large pot over medium heat. Add diced onion and sauté until translucent, about 3–4 minutes. Add minced garlic, oregano, and red pepper flakes; cook for another 1–2 minutes until fragrant.
2. Add chickpeas and tomato paste to the pot. Pour in the vegetable broth, stir, and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes.
3. Using an immersion blender (or carefully with a regular blender), blend about half of the soup until smooth and creamy, leaving some chickpeas whole for texture.
4. Stir in sun-dried tomatoes, lemon juice, coconut milk, and spinach. Simmer for an additional 5–10 minutes until spinach wilts and flavors meld together.
5. Season with salt and black pepper to taste. Ladle into bowls, garnish with fresh basil, and serve with toasted bread.
Notes
⭐️For fewer calories, use lite coconut milk and sun-dried tomatoes not packed in oil.
Add extra vegetables like mushrooms, zucchini, or bell peppers for more texture and flavor.
Omit red pepper flakes for a mild, non-spicy version.
This soup is naturally dairy-free and vegan when made with coconut milk.
Serve with crusty bread or a side salad for a complete Mediterranean meal.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 391
- Sugar: 3g
- Sodium: 709mg
- Fat: 21g
- Saturated Fat: 12g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 41g
- Fiber: 13g
- Protein: 15g
- Cholesterol: 0mg