Tuscan Garbanzo Bean Soup

Why Make This Recipe

Tuscan Garbanzo Bean Soup is a warm and comforting dish. It is easy to make and packed with flavor. This soup is full of healthy ingredients, making it a great choice for lunch or dinner. It is also a perfect way to enjoy more vegetables and plant-based protein. Plus, it is filling and can be made in under 30 minutes!

How To Make Tuscan Garbanzo Bean Soup

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 from a can (or 2/3 cup heavy cream; there are non-dairy options available too)
• 2-3 cups fresh spinach
• Salt and black pepper to taste
• Fresh basil leaves (for garnish)

Directions

1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and sauté until translucent, about 3-4 minutes.
3. Add the minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until fragrant.
4. Add the chickpeas and tomato paste to the pot. Pour in the vegetable broth. Stir well.
5. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
6. Using an immersion blender or a regular blender, carefully blend about half of the soup until it’s smooth and creamy. This will help thicken the soup while leaving some chickpeas intact for texture.
7. Stir in the chopped sundried tomatoes, lemon juice, coconut milk, and spinach. Simmer for an additional 5-10 minutes, allowing the flavors to meld together and the spinach to wilt.
8. Season with salt and black pepper to taste.
9. Ladle the Tuscan Chickpea Soup into bowls. Garnish with fresh basil leaves. Serve with toasted bread.

Prep Time And Nutrition Facts

This recipe takes about 10 minutes to prepare and 20 minutes to cook, making a total of 30 minutes. It serves 4 people and each serving has about 350 calories, with around 12 grams of protein and 15 grams of fat.

How To Serve Tuscan Garbanzo Bean Soup

Serve the soup hot, garnished with fresh basil leaves. It goes well with toasted bread or a side salad. Enjoy it as a main dish or as a starter for a bigger meal.

How To Store Tuscan Garbanzo Bean Soup

You can store this soup in an airtight container in the fridge for about 3-4 days. If you want to keep it longer, you can freeze it for up to 3 months. Just make sure to let it cool completely before freezing.

Tips To Make Tuscan Garbanzo Bean Soup

• Use low-sodium vegetable broth to keep the soup healthier.
• You can add more vegetables, like carrots or celery, for extra nutrients.
• Adjust the amount of red pepper flakes to control the heat level.
• If you want a creamier texture, you can blend more of the soup.

Health And Benefits Of This Recipe

This Tuscan Garbanzo Bean Soup is very healthy. Chickpeas are high in protein and fiber, helping you feel full for a long time. The fresh spinach adds vitamins and minerals like iron and vitamin A. Coconut milk gives a creamy texture without too much dairy. Overall, this soup is low in fat and full of nutrients, making it a good choice for everyone.

Variation

You can customize this recipe by adding your favorite vegetables or spices. For a twist, try adding kale instead of spinach or a dash of lemon zest for extra flavor.

FAQs

1. Can I make this soup ahead of time?
Yes, you can make this soup a day before. Just reheat it on the stove before serving.

2. Is this recipe vegan?
Yes, if you use coconut milk and skip any dairy, this soup is completely vegan.

3. Can I use dry chickpeas instead of canned?
Yes, but you will need to soak them overnight and cook them longer. Make sure they are soft before adding them to the soup.