As the chilly breeze of autumn settles in, there’s something profoundly comforting about a steaming bowl of soup that warms both body and soul. Picture this: the vibrant colors of sun-dried tomatoes mingling with creamy chickpeas in a luscious tomato broth, all enveloped by the aromatic essence of fresh basil. That’s exactly what you’ll find in my Creamy Tuscan Chickpea Soup.
This delightful dish is not only easy to whip up on a busy weeknight, but it’s also vegan, gluten-free, and dairy-free, making it suitable for just about anyone craving homemade goodness without the hassle. Most importantly, this creamy concoction is bursting with Mediterranean flavors that take your taste buds on a delightful journey. Whether you’re cozying up with a good book or preparing a cheerful meal for family and friends, this soup is destined to become a favorite in your culinary repertoire. Let’s dive into the warm, flavorful world of Tuscan Chickpea Soup!
Why is Tuscan Chickpea Soup a Must-Try?
Hearty, cozy meal: This Creamy Tuscan Chickpea Soup is like a warm hug in a bowl, perfect for chilly nights.
Quick and easy: With just one pot, you can create a mouthwatering meal in under 30 minutes, ideal for those busy weeknights.
Vegan and nutritious: Packed with protein from chickpeas and vitamins from fresh spinach, it’s a nourishing choice for anyone seeking a healthy dish.
Flavor-packed: The combination of sun-dried tomatoes and fresh basil elevates this soup to a culinary delight, making it a feast for the senses.
Customizable: Feel free to experiment with different vegetables and beans to make this dish your own. It’s a versatile recipe that never gets boring!
Whether it’s for a dinner party or a solo lunch, this soup is bound to impress and fill you with warmth.
Tuscan Chickpea Soup Ingredients
• Dive into the components of this delightful soup!
For the Soup Base
- Olive Oil – Adds richness and flavor; substitute with avocado oil for a lighter taste.
- Medium Onion – Provides a savory base; shallots can be used for a milder flavor.
- Garlic – Enhances the overall taste; fresh garlic is best, but dried works in a pinch.
- Dried Oregano – Adds herbal depth; you can swap this for Italian seasoning if needed.
- Red Pepper Flakes – Provides a kick of heat; adjust the quantity to suit your spice preference.
- Tomato Paste – Contributes a depth of flavor; fresh tomatoes can replace it by reducing the broth slightly.
For the Main Ingredients
- Canned Chickpeas – Offers protein and texture; dried chickpeas work if soaked and cooked correctly.
- Low Sodium Vegetable Broth – Serves as the soup’s foundation; homemade broth enhances flavor, but water will suffice in a pinch.
- Sundried Tomatoes (in oil) – Brings a tangy sweetness; use fresh tomatoes if are in a hurry.
- Lemon Juice – Brightens up the dish; lime juice can serve as a zesty alternative.
- Full-Fat Coconut Milk – Provides the creamy element; swap it out for cashew cream if you prefer a nut-free option.
- Fresh Spinach – Incorporates vital greens; feel free to replace it with kale for an even heartier touch.
Seasoning
- Salt & Black Pepper – Elevates overall flavor; adjust according to your taste preferences.
- Fresh Basil Leaves – Garnish for a fragrant finish; adds a fresh aromatic touch to each bowl.
Get ready to savor the wholesome, vibrant flavors of this Tuscan Chickpea Soup that effortlessly brings a taste of the Mediterranean to your table!
How to Make Tuscan Chickpea Soup
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Sauté Aromatics: In a large pot over medium heat, warm the olive oil. Add the chopped onion and cook until translucent, about 3-4 minutes. Stir in the minced garlic, oregano, and red pepper flakes; cook until fragrant, about 1-2 minutes.
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Build the Soup Base: Stir in the chickpeas and tomato paste, coating them well. Pour in the vegetable broth and bring to a gentle boil. Reduce the heat, cover, and let simmer for 15 minutes, allowing all the flavors to meld.
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Blend for Creaminess: Using an immersion blender or a regular blender, blend 1/3 to 1/2 of the soup until it’s smooth, keeping some chickpeas whole for delightful texture.
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Finish the Soup: Stir in the sundried tomatoes, lemon juice, full-fat coconut milk, and fresh spinach. Simmer for another 5-10 minutes until the spinach wilts and the flavors meld beautifully. Season with salt and pepper to taste.
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Serve: Ladle the soup into bowls and garnish with fresh basil. For a better experience, pair with toasted bread for a filling meal.
Optional: Drizzle with a bit of olive oil before serving for extra flavor.
Exact quantities are listed in the recipe card below.
How to Store and Freeze Tuscan Chickpea Soup
- Fridge: Keep leftover Tuscan Chickpea Soup in an airtight container for up to 4 days. Reheat gently on the stove to maintain creaminess.
- Freezer: Freeze the soup in portioned containers for up to 2-3 months. Thaw in the fridge overnight before reheating to enjoy at its best.
- Reheating: Reheat on the stovetop over low heat, stirring frequently to prevent sticking. Add a splash of vegetable broth if the soup thickens too much during storage.
- Avoid Repeated Refreezing: For best quality, avoid refreezing previously frozen soup, as it may alter the texture and flavor.
Expert Tips for Tuscan Chickpea Soup
- Use Fresh Ingredients: Fresh garlic and ripe tomatoes enhance flavor significantly, making your Tuscan Chickpea Soup more vibrant.
- Blend Wisely: For a balanced texture, blend only half of the soup. This keeps the soup creamy while preserving some chickpeas for a hearty bite.
- Customize Spice Levels: Adjust the red pepper flakes based on your heat preference. Start small; you can always add more if desired!
- Herb Alternatives: If fresh basil isn’t available, consider using dried basil or even parsley for a different yet delicious twist.
- Storage Tips: Store any leftovers in an airtight container in the fridge for up to 4 days. Reheat gently to maintain creaminess without breaking the soup’s texture.
Make Ahead Options
Preparing your Tuscan Chickpea Soup in advance is a fantastic way to save time during busy weekdays! You can chop the onion and garlic and store them in the fridge for up to 24 hours, allowing for a quicker cook time when you’re ready to whip up the soup. Additionally, the chickpeas can be added to the broth and stored in the refrigerator for up to 3 days. To maintain quality, keep the blended portion and the coconut milk separate until just before serving to prevent the soup from becoming too thick. When you’re ready to enjoy, simply heat everything together, stir in the fresh spinach and sundried tomatoes, and savor a comforting bowl of deliciousness with minimal effort!
What to Serve with Tuscan Chickpea Soup?
As you prepare to savor this delightful soup, consider the perfect companions that will elevate your meal experience.
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Crusty Garlic Bread: Its buttery, garlicky goodness complements the rich creaminess of the soup, making each bite a heavenly treat.
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Mixed Green Salad: A fresh salad with a zesty vinaigrette adds a refreshing crunch that balances the hearty texture of the soup. Toss in some cherry tomatoes and avocado for a burst of flavor.
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Roasted Vegetables: The caramelized sweetness of roasted carrots, zucchini, and bell peppers pairs beautifully with the Tuscan spices in the soup, creating a colorful and nutritious plate.
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Quinoa Salad: A light quinoa salad infused with lemon and herbs brings a nutritious element to your meal while complementing the Mediterranean flavors of the soup.
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Chilled White Wine: A crisp Sauvignon Blanc or Pinot Grigio enhances the flavors and creates a sophisticated pairing that’s perfect for a cozy dinner.
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Almond Biscotti: For dessert, enjoy a piece of almond biscotti. Its crunch is a sweet finish after the warmth of the soup, and it pairs wonderfully with a cup of herbal tea.
Tuscan Chickpea Soup Variations
Feel free to add your personal touch to this delicious Tuscan Chickpea Soup and make it uniquely yours!
- Add Veggies: Incorporate chopped carrots or bell peppers for extra nutrients and a colorful presentation.
- Different Beans: Swap chickpeas for cannellini or navy beans to change the soup’s protein profile, giving it a new twist.
- Creamy Tofu: For a dairy-free creamy texture, blend in some silken tofu before simmering. It’s a fabulous way to amp up the protein!
- Zesty Citrus: A splash of orange juice can provide a lovely brightness alongside lemon juice; it’s a delightful flavor surprise.
- Herb Variations: Use fresh thyme or rosemary in place of basil for a different aromatic experience. The soup will transform into something beautifully fragrant!
- Spicy Version: Add diced jalapeños or a splash of hot sauce for those who love a kick; it will elevate the soup’s flavor profile.
- Nutty Flavor Boost: Stir in some tahini or almond butter before serving for a rich, nutty depth that complements the other flavors.
- Grain Boost: Toss in some quinoa or brown rice for added texture and heartiness, making your soup even more satisfying!
Remember, cooking is all about creativity! Adjust these ideas to your preferences and enjoy the delicious experimentation.
Tuscan Chickpea Soup Recipe FAQs
What type of chickpeas should I use?
Absolutely! For the best flavor and texture, I recommend using canned chickpeas since they are pre-cooked and ready to go. If you’re opting for dried chickpeas, be sure to soak them overnight and cook them until tender before adding them to the soup.
How long can I store leftover soup in the fridge?
You can store your Tuscan Chickpea Soup in an airtight container in the refrigerator for up to 3-4 days. Just make sure to let it cool down to room temperature before sealing the container for storage.
Can I freeze Tuscan Chickpea Soup?
Very! To freeze, pour the cooled soup into portioned containers or freezer-safe bags. It can be stored for up to 2-3 months. When you’re ready to enjoy it again, simply thaw it overnight in the fridge, then reheat it on the stove, adding a splash of vegetable broth if it thickens.
What should I do if the soup is too thick?
If you find your soup has become too thick after blending or storage, fear not! Just stir in a bit of vegetable broth or water to reach your desired consistency. Heat it gently on the stove, stirring until blended – it should be back to its creamy, comforting state in no time.
Is this soup safe for those with allergies?
Absolutely! This Tuscan Chickpea Soup is vegan, gluten-free, and contains no dairy. However, always check the labels of your ingredients, especially the broth and coconut milk, to ensure they align with your dietary needs.
How do I make this soup spicier?
If you’re in the mood for some heat, you can easily amp up the spice levels by adding more red pepper flakes during cooking or stirring in some diced jalapeños or fresh chili peppers. Start small and adjust according to your preference!
Hearty Tuscan Chickpea Soup That's Vegan and Quick to Make
Ingredients
Equipment
Method
- In a large pot over medium heat, warm the olive oil. Add the chopped onion and cook until translucent, about 3-4 minutes. Stir in the minced garlic, oregano, and red pepper flakes; cook until fragrant, about 1-2 minutes.
- Stir in the chickpeas and tomato paste, coating them well. Pour in the vegetable broth and bring to a gentle boil. Reduce the heat, cover, and let simmer for 15 minutes.
- Using an immersion blender or a regular blender, blend 1/3 to 1/2 of the soup until it’s smooth, keeping some chickpeas whole for texture.
- Stir in the sundried tomatoes, lemon juice, full-fat coconut milk, and fresh spinach. Simmer for another 5-10 minutes. Season with salt and pepper to taste.
- Ladle the soup into bowls and garnish with fresh basil. Pair with toasted bread for a filling meal.