Description
Tuscan Garbanzo Bean Soup is a hearty, Italian-inspired recipe made with chickpeas, sun-dried tomatoes, coconut milk, and spinach. Creamy yet dairy-free, this one-pot soup is comforting, nutritious, and ready in under an hour. Perfect for weeknight dinners, meal prep, or cozy family meals.
Ingredients
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
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and sauté 3–4 minutes until translucent.
- Stir in garlic, oregano, and red pepper flakes. Cook 1–2 minutes until fragrant.
- Add chickpeas, tomato paste, and vegetable broth. Stir well, bring to a boil, then reduce to a low simmer. Cover and cook 15 minutes.
- Using an immersion blender, blend half the soup for creaminess while leaving chunks for texture.
- Stir in sun-dried tomatoes, lemon juice, coconut milk, and spinach. Simmer 5–10 minutes until spinach wilts.
- Season with salt and pepper to taste. Garnish with fresh basil and serve warm with bread.
Notes
- Swap spinach for kale or Swiss chard for variation.
- Cannellini beans can replace chickpeas for a traditional Tuscan version.
- Nutritional yeast adds cheesy, dairy-free flavor.
- For a thicker soup, blend more chickpeas or simmer uncovered longer.
- Prep Time: 10 mins
- Cook Time: 30 mins
- Category: Soup
- Method: One-Pot Cooking
- Cuisine: Italian
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 320
- Sugar: 7g
- Sodium: 510mg
- Fat: 15g
- Saturated Fat: 7g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 9g
- Protein: 12g
- Cholesterol: 0mg
