Description
Tuscan Chickpea Soup is a cozy, nourishing, plant-based soup inspired by rustic Italian flavors. Made with hearty chickpeas, sun-dried tomatoes, aromatic herbs, and a naturally creamy texture, this soup is dairy-free, gluten-free, and perfect for meal prep or a comforting dinner.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon dried thyme or Italian seasoning
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 cup sun-dried tomatoes, chopped
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 4 cups vegetable broth (or chicken broth)
- 1 cup chopped kale or spinach (optional)
- Salt and black pepper, to taste
- Juice of 1/2 lemon
- Fresh parsley, for garnish
- Optional: grated Parmesan or coconut milk
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion and cook for 3–4 minutes until softened.
- Stir in garlic, thyme, and red pepper flakes; cook 30 seconds.
- Add chickpeas and sun-dried tomatoes; stir to combine.
- Pour in vegetable broth and bring to a gentle boil.
- Reduce heat and simmer for 15–20 minutes.
- Use an immersion blender to partially blend the soup until creamy.
- Add kale or spinach and cook 2–3 minutes until wilted.
- Stir in lemon juice and season with salt and pepper.
- Serve hot, garnished with parsley and optional Parmesan.
Notes
- Blend only part of the soup to keep texture.
- Add coconut milk for extra creaminess.
- Store leftovers in the fridge up to 4 days.
- This soup freezes well for meal prep.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 6g
- Sodium: 720mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 11g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Tuscan Chickpea Soup, Creamy Chickpea Soup, Vegan Chickpea Soup, Italian Chickpea Soup, Plant Based Soup