why make this recipe

Tuscan Garbanzo Bean Soup is a warm and comforting dish that brings a taste of Italy to your kitchen. It’s nutritious, filled with hearty ingredients, and can be made in just a little over half an hour. The use of chickpeas provides protein and fiber, making this soup not only satisfying but also healthy. Plus, it’s a great way to include more vegetables in your diet. Whether you’re looking for a cozy dinner or a lovely lunch, this soup fits the bill perfectly!

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 tbsp tomato paste
2 15 oz canned 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

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
Add the minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until fragrant.
Add the chickpeas and tomato paste to the pot. Pour in the vegetable broth. Give it a good stir. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
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.
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.
Season with salt and black pepper to taste.
Ladle the Tuscan Garbanzo Bean Soup into bowls. Garnish with fresh basil leaves. Serve with toasted bread.

how to serve Tuscan Garbanzo Bean Soup

This soup is deliciously versatile! Serve it hot in bowls and pair it with a slice of toasted bread. You can also add a sprinkle of Parmesan cheese on top for extra flavor, although this is optional. Enjoy a cozy meal at home or serve it to guests for a delightful lunch or dinner.

how to store Tuscan Garbanzo Bean Soup

Store any leftovers in an airtight container in the refrigerator. The soup can be kept for about 3-4 days. If you wish to freeze it, make sure to use freezer-safe containers. The soup can be frozen for up to 3 months. Just remember to let it cool before freezing, and thaw it in the fridge overnight before reheating.

tips to make Tuscan Garbanzo Bean Soup

Feel free to adjust the spice level by adding more or less red pepper flakes based on your preference.
For a smoother soup, blend more of the chickpeas, but leave some chunks for texture.
If you’re looking for more veggies, consider adding diced carrots or celery in the beginning with the onions.
Experiment with different greens! Kale or swiss chard can be great substitutes for spinach.

variation (if any)

You can modify this soup by adding different beans or lentils for variety. If you prefer a non-vegetarian version, shredded chicken can be added for extra protein. Additionally, you can swap out the coconut milk for a richer creaminess by using heavy cream or even cashew cream for a vegan option.

FAQs

1. Can I make this soup ahead of time?
Yes, you can prepare the soup ahead of time. Just store it in the refrigerator and reheat when you are ready to serve.

2. Can I use dried chickpeas instead of canned ones?
Certainly! If using dried chickpeas, be sure to soak them overnight and cook them until tender before adding them to the soup.

3. Is this soup gluten-free?
Yes, all the ingredients in this recipe are gluten-free, making it a great option for those with gluten sensitivities.

Tuscan Garbanzo Bean Soup