Name: Tuscan Garbanzo Bean Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
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 non-dairy options available); 2-3 cups fresh spinach; Salt and black pepper to taste; Fresh basil leaves (for garnish)

Tuscan Garbanzo Bean Soup

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Indulge in the warm, comforting flavors of Tuscan Garbanzo Bean Soup, a delightful Mediterranean-inspired dish brimming with hearty chickpeas and tangy sun-dried tomatoes. This creamy soup is perfect for cozy dinners or meal prep, making it not only nutritious but also incredibly satisfying. Ready in just 30 minutes, this recipe ensures you can enjoy a wholesome meal without the fuss. Rich in protein and fiber from chickpeas and spinach, it’s a versatile option that pairs beautifully with crusty bread or fresh salads. Whether you’re hosting friends or enjoying a quiet evening at home, this soup is sure to impress with its vibrant flavors and creamy texture.

Author: Carmen Maverick
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: Serves 4
Category: Soup
Method: Cooking
Cuisine: Mediterranean

Ingredients

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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 non-dairy options available)
2-3 cups fresh spinach
Salt and black pepper to taste
Fresh basil leaves (for garnish)

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Instructions

Heat olive oil in a large pot over medium heat. Sauté diced onion until translucent (3-4 minutes), then add minced garlic, oregano, and red pepper flakes; cook for another 1-2 minutes.
Stir in chickpeas and tomato paste, followed by vegetable broth. Bring to a boil, then reduce heat to low and simmer for 15 minutes.
Blend half of the soup using an immersion blender until smooth while leaving some chunks for texture.
Add sun-dried tomatoes, lemon juice, coconut milk, and spinach; simmer for an additional 5-10 minutes until the spinach wilts.
Season with salt and black pepper to taste before serving hot.

Nutrition

Serving Size: 1 cup (240g)
Calories: 320
Sugar: 6g
Sodium: 540mg
Fat: 14g
Saturated Fat: 8g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 39g
Fiber: 10g
Protein: 12g
Cholesterol: 0mg

Find it online: https://recipzy.com/tuscan-garbanzo-bean-soup/