Tuscan Garbanzo Bean Soup

Tuscan Garbanzo Bean Soup is a warm, hearty, and flavorful dish that brings the rustic charm of Italian cooking into your kitchen. Featuring chickpeas, sun-dried tomatoes, and creamy coconut milk, this soup is both comforting and nutritious. It’s perfect for a cozy dinner or as a make-ahead meal for the week.

Why You’ll Love This Recipe

• A wholesome plant-based soup that’s both creamy and filling.
• Easy one-pot recipe that comes together in under an hour.
• Packed with protein, fiber, and nutrients from chickpeas and spinach.
• Comforting Italian-inspired flavors with a hint of spice.
• Dairy-free and vegan-friendly.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (adjust to taste)
• 2 tablespoons tomato paste
• 2 (15-ounce) cans chickpeas, drained and rinsed
• 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 (from a can)
• 3 cups fresh spinach
• Salt and black pepper, to taste
• Fresh basil leaves, for garnish

Directions

1. Heat olive oil in a large pot over medium heat. Add onion and sauté for 3–4 minutes until translucent.
2. Stir in garlic, oregano, and red pepper flakes. Cook for 1–2 minutes until fragrant.
3. Add chickpeas and tomato paste, then pour in vegetable broth. Stir well, bring to a boil, then reduce to a low simmer. Cover and cook for 15 minutes.
4. Using an immersion blender (or regular blender), blend about half of the soup until creamy while leaving some chunks for texture.
5. Stir in sun-dried tomatoes, lemon juice, coconut milk, and spinach. Simmer for 5–10 minutes until the spinach wilts and flavors meld together.
6. Season with salt and pepper to taste. Ladle into bowls, garnish with fresh basil, and serve with toasted bread.

Servings and timing

Serves: 4
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

Variations

• Add cooked pasta or rice to make it heartier.
• Swap spinach with kale or Swiss chard.
• Use cannellini beans instead of chickpeas for a traditional Tuscan twist.
• Stir in nutritional yeast for a cheesy, dairy-free flavor.
• Add roasted red peppers for extra sweetness and depth.

Storage/Reheating

• Store leftovers in an airtight container in the fridge for up to 4 days.
• Reheat gently on the stovetop over medium-low heat, adding a splash of broth if it thickens too much.
• Freeze for up to 2 months. Thaw overnight in the fridge before reheating.

FAQs

Can I make this soup ahead of time?

Yes, it reheats beautifully and tastes even better the next day as the flavors develop.

Can I use dried chickpeas instead of canned?

Yes, just cook them in advance until tender before adding them to the soup.

Is there a substitute for coconut milk?

You can use heavy cream (if not vegan) or cashew cream for a dairy-free option.

How spicy is this soup?

The red pepper flakes add mild heat, but you can adjust or omit them to your preference.

Can I blend the entire soup?

Yes, but leaving some chickpeas whole adds texture and makes the soup heartier.

What can I serve with Tuscan Garbanzo Bean Soup?

It pairs wonderfully with crusty bread, garlic bread, or a simple green salad.

Can I use fresh tomatoes instead of tomato paste?

You can, but tomato paste gives a deeper, more concentrated flavor.

How do I thicken the soup further?

Blend more of the chickpeas, or let the soup simmer uncovered for longer.

Can I make this in a slow cooker?

Yes, cook on low for 6–7 hours or high for 3–4 hours, then stir in spinach and coconut milk at the end.

Can I add extra protein?

Yes, add white beans, lentils, or even diced chicken (if not vegan).

Conclusion

Tuscan Garbanzo Bean Soup is a nourishing, flavorful, and satisfying meal that’s as cozy as it is healthy. With chickpeas, sun-dried tomatoes, and creamy coconut milk, it offers the perfect balance of richness and freshness. Whether enjoyed on a weeknight or shared with family and friends, this soup is sure to become a staple in your recipe collection.

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