why make this recipe
Tuscan Garbanzo Bean Soup is a delightful dish that warms the soul and fills the belly. This recipe is packed with nourishing ingredients and rich flavors. It’s not only simple to prepare but also healthy, making it a wonderful choice for a quick weeknight dinner or a cozy weekend meal. The combination of chickpeas, spinach, and sun-dried tomatoes gives this soup a unique taste that is both hearty and refreshing. Plus, it’s vegetarian and can easily be made vegan, catering to various dietary preferences.
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 tbsp tomato paste
- 2 (15 oz) cans 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; there are non-dairy options available too)
- 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 soup hot, garnished with fresh basil leaves for a pop of color and flavor. It pairs wonderfully with toasted bread or a side salad for a complete meal. For an extra touch, drizzle a bit of olive oil over the top just before serving.
how to store Tuscan Garbanzo Bean Soup
Store any leftover soup in an airtight container in the refrigerator. It will last for about 3-4 days. To reheat, warm it on the stove over medium heat until hot, stirring occasionally. You can also freeze this soup for up to 3 months. Just make sure to let it cool completely before transferring it to a freezer-safe container.
tips to make Tuscan Garbanzo Bean Soup
- For a spicier version, add more red pepper flakes.
- If you don’t have sundried tomatoes, you can use fresh tomatoes or omit them altogether.
- Feel free to add other vegetables like carrots or zucchini to boost nutrition.
- Use low-fat coconut milk if you prefer a lighter option.
variation
You can turn this soup into a more filling meal by adding pasta or quinoa to it. Just cook the pasta separately and add it to the soup just before serving.
FAQs
1. Can I make this soup in advance?
Yes! This soup can be made ahead of time and stored in the refrigerator for several days. It actually tastes even better the next day as the flavors meld.
2. Is this soup vegan?
Yes, if you use coconut milk and avoid heavy cream, this soup can be entirely vegan. Be sure to verify that all your ingredients are vegan, especially the vegetable broth.
3. Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas, but you’ll need to soak and cook them beforehand. This will take longer than using canned chickpeas.
Tuscan Garbanzo Bean Soup
Equipment
- Large Pot
- Ladle
Ingredients
Main Ingredients
- 2 tbsp Olive Oil
- 1 Onion chopped
- 2 Carrots chopped
- 2 Celery Stalks chopped
- 3 cloves Garlic minced
- 1 28 oz can Canned Diced Tomatoes
- 6 cups Vegetable Broth
- 2 15 oz cans Canned Garbanzo Beans rinsed and drained
- 1 tsp Dried Oregano
- 1 sprig Fresh Rosemary
- 5 oz Baby Spinach
- Salt to taste
- Black Pepper to taste
Instructions
Preparation
- Heat olive oil in a large pot over medium heat, then add onion, carrots, and celery; cook until softened, about 5-7 minutes.
- Stir in minced garlic and cook for another minute until fragrant, being careful not to burn it.
- Add diced tomatoes, vegetable broth, garbanzo beans, dried oregano, and fresh rosemary to the pot; bring to a boil.
- Reduce heat, cover, and simmer for 25-30 minutes, allowing flavors to meld.
- Remove rosemary sprig, then stir in baby spinach and cook until wilted, about 2-3 minutes.
- Season with salt and black pepper to taste before serving hot.