why make this recipe
Tuscan Garbanzo Bean Soup is a hearty dish that brings warmth and comfort to your table. With its combination of rich flavors and nutritious ingredients, this soup is perfect for lunch or dinner. It is loaded with protein from chickpeas and can easily be adjusted to fit your dietary needs. Plus, it’s a great way to use up pantry staples, making it an affordable meal option.
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) 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)
- 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 Chickpea Soup into bowls. Garnish with fresh basil leaves. Serve with toasted bread.
how to serve Tuscan Garbanzo Bean Soup
Serve this delicious soup hot in bowls. It pairs wonderfully with crusty toasted bread or a fresh salad on the side. A sprinkle of fresh basil on top adds a nice touch and enhances the flavor.
how to store Tuscan Garbanzo Bean Soup
Store any leftover soup in an airtight container in the refrigerator. It will stay fresh for about 3-4 days. You can also freeze the soup for up to 3 months. Just make sure to let it cool before transferring it to a freezer-safe container.
tips to make Tuscan Garbanzo Bean Soup
- For added depth of flavor, consider sautéing some carrots and celery with the onions.
- If you want a more robust soup, use homemade vegetable broth instead of store-bought.
- Adjust the level of heat by varying the amount of red pepper flakes.
- You can use kale or Swiss chard instead of spinach for a different green.
variation
Feel free to add vegetables like zucchini or bell peppers for extra nutrients and flavor. You can also substitute chickpeas with white beans if you prefer a different texture.
FAQs
1. Can I make this soup vegan?
Yes, this soup is vegan-friendly as it uses chickpeas and coconut milk. You can avoid using heavy cream.
2. What can I use instead of sundried tomatoes?
If you don’t have sundried tomatoes, you can use fresh tomatoes or omit them altogether for a simpler flavor.
3. Can I make this soup in advance?
Definitely! This soup tastes even better the next day as the flavors develop. Make it ahead of time and just reheat before serving.
Tuscan Garbanzo Bean Soup
Ingredients
Main 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 cans (15 oz) chickpeas (drained and rinsed)
- 3-4 cups low sodium vegetable broth
- 1/3 cup sundried tomatoes in oil (chopped)
- 1 cup full-fat coconut milk from a can (OR 2/3 cup heavy cream)
- 2-3 cups fresh spinach
- Fresh basil leaves (for garnish)
Instructions
Preparation
- 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. Stir well and bring the mixture to a boil.
- Reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
- Blend about half of the soup until smooth, 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.
- Season with salt and black pepper to taste.
- Serve hot, garnished with fresh basil leaves.