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Tuscan Garbanzo Bean Soup

A warm, nourishing soup filled with hearty chickpeas, vibrant spinach, and hints of Mediterranean spices, perfect for any season.
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Préparation 10 minutes
Cuisson 20 minutes
Temps total 30 minutes
Portions: 6 servings
Plat: Main Course, Soup
Cuisine: Italian, Mediterranean
Calories: 350
Ingredients Préparation Notes

Ingrédients
  

For the soup
  • 1 tablespoon olive oil Can substitute with avocado oil or coconut oil.
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano Fresh herbs can be used for a vibrant flavor.
  • 1/2 teaspoon red pepper flakes Adjust to taste.
  • 2 tablespoons tomato paste
  • 2 15 oz cans chickpeas, drained and rinsed Can substitute with white beans or lentils.
  • 4 cups low-sodium vegetable broth
  • 1/3 cup sun-dried tomatoes in oil, chopped Fresh tomatoes can be used but adjust for liquid.
  • 1/2 whole lemon, juiced Adjust based on personal preference.
  • 1 cup full-fat coconut milk Can substitute with cashew cream or almond milk.
  • 3 cups fresh spinach Can substitute with Swiss chard or kale.
  • to taste salt and black pepper
  • for garnish fresh basil leaves

Préparation
 

Preparation
  1. Gather all your ingredients and tools: a cutting board, sharp knife, measuring spoons, and a large pot.
Cooking
  1. In a large pot, heat the olive oil over medium heat.
  2. Add the finely chopped onion and sauté for about 3-4 minutes, or until translucent.
  3. Add the minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until fragrant.
  4. Stir in the drained chickpeas and tomato paste, mixing well.
  5. Pour in the vegetable broth and bring to a gentle boil.
  6. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
  7. Blend about half of the soup using an immersion blender or a regular blender to achieve a creamy texture.
  8. Stir in the sun-dried tomatoes, lemon juice, coconut milk, and fresh spinach, and simmer for another 5-10 minutes.
  9. Season with salt and pepper to taste before serving.
Serving
  1. Ladle the soup into bowls, garnish with basil leaves, and serve with toasted bread or a salad.

Notes et conservation

This soup can be made ahead of time and often tastes better the next day. It’s freezer-friendly and can last about 4-5 days in the fridge.