Why Make This Recipe
Tuscan Garbanzo Bean Soup is a warm and cozy dish. It’s easy to make, full of flavor, and good for you! This soup is perfect for lunch or dinner.
It is hearty and filling, yet light enough to enjoy anytime. Also, it’s a great way to eat your veggies. With chickpeas, spinach, and tomatoes, it offers a lot of nutrients.
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) 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 2/3 cup heavy cream)
- 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 and stir well.
- Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for about 15 minutes.
- Carefully blend about half of the soup using an immersion blender or a regular blender until smooth and creamy. This makes the soup thicker while keeping some chickpeas for texture.
- Stir in the chopped sundried 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.
- Ladle the soup into bowls and garnish with fresh basil leaves. Serve with toasted bread.
Prep Time And Nutrition Facts
This recipe takes about 10 minutes to prepare and 20 minutes to cook, making a total of 30 minutes. It serves 4 people, and each serving has about 350 calories, 15 grams of protein, and 12 grams of fat.
How To Serve Tuscan Garbanzo Bean Soup
Serve the Tuscan Garbanzo Bean Soup hot and fresh in bowls. You can add some toasted bread on the side for dipping. This gives a nice crunch and makes the meal more filling.
How To Store Tuscan Garbanzo Bean Soup
You can store any leftover soup in an airtight container in the refrigerator for up to 3 days. To reheat, warm it gently on the stove or in the microwave. If the soup thickens, add a little water or broth to reach your desired consistency.
Tips To Make Tuscan Garbanzo Bean Soup
- Use fresh herbs if you have them. Basil or parsley can add extra flavor.
- Feel free to adjust the amount of red pepper flakes to control the heat.
- If you prefer a creamier soup, add more coconut milk or heavy cream.
- You can also add other vegetables like carrots or kale for extra nutrition.
Health And Benefits Of This Recipe
This Tuscan Garbanzo Bean Soup is packed with health benefits. Chickpeas provide protein, which helps build muscle and keep you full. Spinach is rich in vitamins and minerals, like iron and vitamin K. The soup is low in fat, especially if you use non-dairy options for cream. Overall, this dish offers a balanced mix of nutrients, making it a healthy choice for any meal.
Variation
You can make this soup vegan by using coconut milk instead of heavy cream. You can also add other beans or lentils for variety. Adding more spices or different greens like kale can change up the flavor too!
FAQs
1. Can I freeze Tuscan Garbanzo Bean Soup?
Yes, you can freeze the soup! Just let it cool completely, then place it in a freezer-safe container for up to 3 months.
2. Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas. Just make sure to soak and cook them beforehand to use in the recipe.
3. Is this soup gluten-free?
Yes, this recipe is gluten-free as all the ingredients used do not contain gluten.