CREAMY TUSCAN CHICKPEA SOUP ULTIMATE

Imagine the creamy, sun-dried tomato-infused broth swirling around tender chickpeas and wilted spinach, each spoonful a taste of Tuscany right in your own kitchen. This Creamy Tuscan Chickpea Soup is a bowl of pure comfort, and I’m here to guide you every step of the way, so you can create a simple, yet incredibly satisfying, meal!

Ingredients

Here’s what you’ll need to whip up this delicious soup. Don’t worry if you don’t have everything on hand – I’ll offer some substitutions later!

For the Soup:

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 (14.5-ounce) can diced tomatoes, undrained
• 4 cups vegetable broth
• 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped
• 1/2 cup heavy cream (or coconut cream for vegan)
• 5 ounces fresh spinach, roughly chopped
• 1/4 cup grated Parmesan cheese (optional, omit for vegan)
• Salt and pepper to taste
• Red pepper flakes (optional, for a touch of heat)

Optional Garnishes:

• Fresh basil leaves, chopped
• Crusty bread, for serving
• Extra Parmesan cheese

Why You’ll Absolutely Love This Soup

Let’s be honest, sometimes we crave comfort food that’s also good for us. That’s where this Creamy Tuscan Chickpea Soup shines. It’s packed with plant-based protein and fiber from the chickpeas, antioxidants from the tomatoes and spinach, and healthy fats from the olive oil. Plus, it’s so incredibly flavorful, even the pickiest eaters will ask for seconds! It is truly one of the best Lasagna Soup alternatives.

This recipe is also incredibly versatile. You can easily adapt it to suit your dietary needs and preferences. Need a vegan option? No problem! Just swap the heavy cream for coconut cream and omit the Parmesan cheese. Looking for more protein? Add some cooked Italian sausage or shredded chicken.

And did I mention how easy it is to make? Seriously, this soup comes together in under 30 minutes, making it perfect for busy weeknights. It’s even a great make-ahead meal – the flavors actually deepen as it sits in the fridge.

Let’s Talk Chickpeas: The Star of the Show

Chickpeas, also known as garbanzo beans, are the backbone of this amazing soup. They’re a nutritional powerhouse, loaded with protein, fiber, and essential vitamins and minerals.

When choosing chickpeas, you can use either canned or dried. I usually opt for canned chickpeas for convenience, but if you’re using dried, be sure to soak them overnight and cook them until tender before adding them to the soup. The choice is yours!

Don’t skip the rinsing step! Rinsing canned chickpeas helps remove excess sodium and any starchy residue that can make the soup cloudy. Plus, it helps them blend more smoothly into the creamy broth.

This soup is a fantastic way to incorporate more chickpea recipes into your diet. If you’re exploring the Mediterranean Diet Recipes, this soup is a perfect fit. It aligns beautifully with the emphasis on plant-based proteins, healthy fats, and fresh vegetables.

Step-by-Step Instructions

Alright, let’s get cooking! Here’s a detailed guide to help you create the most amazing Creamy Tuscan Chickpea Soup.

Step 1: Sauté the Aromatics

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook until fragrant, about 1 minute. Be careful not to burn the garlic, or it will become bitter.

Step 2: Build the Flavor

1. Add the drained and rinsed chickpeas, diced tomatoes (with their juice), vegetable broth, and chopped sun-dried tomatoes to the pot.
2. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes, allowing the flavors to meld together.

Step 3: Creamy Dreamy Texture

1. Use an immersion blender to partially blend the soup, leaving some chickpeas whole for texture. If you don’t have an immersion blender, you can carefully transfer about 2 cups of the soup to a regular blender and blend until smooth. Then, return the blended soup to the pot.
2. Stir in the heavy cream (or coconut cream) and Parmesan cheese (if using).

Step 4: Finishing Touches

1. Add the chopped spinach and cook until wilted, about 2-3 minutes.
2. Season with salt, pepper, and red pepper flakes (if using) to taste.

Step 5: Serve and Enjoy!

1. Ladle the soup into bowls and garnish with fresh basil leaves and extra Parmesan cheese (if using).
2. Serve with crusty bread for dipping.

Troubleshooting Tips and Tricks

Even the best recipes can sometimes have a few hiccups. Here are some common issues and how to fix them:

• Soup is too thick: Add more vegetable broth to thin it out.
• Soup is too thin: Simmer for a few more minutes to allow some of the liquid to evaporate.
• Soup lacks flavor: Add more salt, pepper, or a squeeze of lemon juice to brighten it up. A dash of balsamic vinegar can also add depth.
• Sun-dried tomatoes are too chewy: Rehydrate them in hot water for 10-15 minutes before chopping.
• Spinach is slimy: Make sure the pot is hot enough before adding the spinach. Overcooked spinach can become slimy, so add it at the very end and cook just until wilted.

Variations to Make It Your Own

This recipe is a fantastic starting point, but feel free to get creative and customize it to your liking! Here are a few ideas:

• Add Protein: Cooked Italian sausage, shredded chicken, or white beans would all be delicious additions.
• Spice It Up: Add a pinch of cayenne pepper or a dash of hot sauce for extra heat.
• Add Vegetables: Diced carrots, celery, or zucchini would add extra nutrients and flavor.
• Make it Heartier: Stir in some cooked pasta, such as ditalini or small shells. This is reminiscent of Pasta E Fagioli soup, another Italian classic.
• Use Different Greens: Kale or Swiss chard can be substituted for spinach. Just be sure to cook them a little longer since they’re tougher.
• Boost the Tomato Flavor: Add a tablespoon of tomato paste along with the garlic and onion.
• Lemon Zest: A touch of lemon zest can brighten the flavors and add a fresh, zesty note.

Serving Suggestions and Pairings

This Creamy Tuscan Chickpea Soup is delicious on its own, but it’s even better when paired with the right accompaniments. Here are some of my favorite serving suggestions:

• Crusty Bread: A must-have for dipping into the creamy broth.
• Grilled Cheese Sandwich: A classic comfort food pairing.
• Side Salad: A simple green salad with a vinaigrette dressing provides a nice contrast to the richness of the soup.
• Garlic Bread: Because you can never have too much garlic!
• A Glass of Wine: A crisp white wine, such as Pinot Grigio or Sauvignon Blanc, pairs beautifully with the Tuscan flavors. You may also like Zuppa Toscana.

Making Ahead and Storage Tips

One of the best things about this soup is that it tastes even better the next day. The flavors have time to meld together, creating a richer, more complex taste.

• Make Ahead: Prepare the soup up to 2 days in advance and store it in the refrigerator. Reheat gently on the stovetop or in the microwave before serving.
• Storage: Store leftover soup in an airtight container in the refrigerator for up to 3 days.
• Freezing: This soup can be frozen for up to 2 months. Allow it to cool completely before transferring it to a freezer-safe container. When ready to eat, thaw overnight in the refrigerator and reheat gently on the stovetop. Keep in mind that the texture of the soup may change slightly after freezing, but it will still be delicious.

The Health Benefits of Chickpea Soup

Beyond its delicious taste, this Creamy Tuscan Chickpea Soup offers a wealth of health benefits. As one of the best Vegan Soup Recipes, it is naturally full of vitamins and minerals.

• High in Protein: Chickpeas are an excellent source of plant-based protein, which is essential for building and repairing tissues.
• Rich in Fiber: Fiber helps regulate digestion, lower cholesterol levels, and keep you feeling full and satisfied.
• Good Source of Iron: Iron is important for carrying oxygen throughout the body.
• Packed with Antioxidants: Tomatoes and spinach are rich in antioxidants, which protect your cells from damage.
• Low in Fat: This soup is relatively low in fat, especially if you use coconut cream instead of heavy cream.
• Supports Weight Management: The high protein and fiber content can help you feel fuller for longer, which can aid in weight management.

This is even better than Creamy Dreamy Sausage Soup, and a great way to get your daily dose of vegetables! And if you love creamy soups, you should check out Broccoli Cheese Soup and Creamy Broccoli Chicken Penne, too!

I hope you enjoy this Creamy Tuscan Chickpea Soup as much as I do! It’s a simple, comforting, and healthy meal that’s perfect for any occasion. Happy cooking!

Creamy Tuscan Chickpea Soup Ultimate

Amelia Chen-Morrison

This Creamy Tuscan Chickpea Soup is a comforting and flavorful dish that brings the taste of Tuscany to your kitchen. Packed with chickpeas, sun-dried tomatoes, and spinach in a creamy broth, it’s a simple yet satisfying meal perfect for any occasion.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Main Course

Cuisine Italian

Servings 4

Calories 350 kcal

Equipment

• Large pot or Dutch oven
• Cutting board
• Knife
• Measuring spoons
• Measuring cups
• immersion blender (or regular blender)
• Ladle

Ingredients

  

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• ½ cup sun-dried tomatoes, oil-packed, drained and chopped
• ½ cup heavy cream or coconut cream
• 5 ounces fresh spinach, roughly chopped
• ¼ cup grated Parmesan cheese optional
• Salt to taste
• Pepper to taste
• Red pepper flakes optional

Instructions

 

• Heat the olive oil in a large pot or Dutch oven over medium heat.
• Add the chopped onion and cook until softened, about 5 minutes.
• Add the minced garlic and cook until fragrant, about 1 minute.
• Add the drained and rinsed chickpeas, diced tomatoes (with their juice), vegetable broth, and chopped sun-dried tomatoes to the pot.
• Bring the mixture to a boil, then reduce heat and simmer for 15 minutes, allowing the flavors to meld together.
• Use an immersion blender to partially blend the soup, leaving some chickpeas whole for texture. If you don’t have an immersion blender, you can carefully transfer about 2 cups of the soup to a regular blender and blend until smooth. Then, return the blended soup to the pot.
• Stir in the heavy cream (or coconut cream) and Parmesan cheese (if using).
• Add the chopped spinach and cook until wilted, about 2-3 minutes.
• Season with salt, pepper, and red pepper flakes (if using) to taste.
• Ladle the soup into bowls and garnish with fresh basil leaves and extra Parmesan cheese (if using).
• Serve with crusty bread for dipping.

Notes

Soup can be stored in the refrigerator for up to 3 days or frozen for up to 2 months. For a vegan option, use coconut cream instead of heavy cream and omit the Parmesan cheese. Add cooked Italian sausage, shredded chicken, or white beans for extra protein. Rehydrate sun-dried tomatoes in hot water if they are too chewy. Add more vegetable broth if the soup is too thick or simmer to evaporate liquid if it is too thin. For more flavor, add a squeeze of lemon juice or a dash of balsamic vinegar.