Description
Tuscan Garbanzo Bean Soup is a creamy, vegan comfort dish inspired by rustic Mediterranean flavors. With protein-packed chickpeas, sun-dried tomatoes, coconut milk, and a bright splash of lemon, it’s the perfect hearty meal for cool evenings—ready in under 40 minutes and full of soul-warming goodness.
Ingredients
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1 tbsp olive oil
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1 medium onion, finely chopped
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2 garlic cloves, minced
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1 tsp dried oregano
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½ tsp red pepper flakes (adjust to taste)
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2 tbsp tomato paste
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2 cans (15 oz / 425 g each) chickpeas, drained and rinsed
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950 ml (4 cups) low-sodium vegetable broth
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⅓ cup (50 g) sun-dried tomatoes in oil, chopped
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Juice of ½ lemon
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240 ml (1 cup) full-fat coconut milk
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3 cups (90 g) fresh spinach
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Salt and black pepper to taste
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Fresh basil leaves, for garnish
Instructions
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Heat olive oil in a large pot over medium heat. Sauté onion for 3–4 minutes until soft. Add garlic, oregano, and red pepper flakes; cook for 1–2 more minutes.
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Add chickpeas and tomato paste. Stir to coat. Pour in vegetable broth and bring to a boil. Lower heat, cover, and simmer for 15 minutes.
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Use an immersion blender to blend half the soup for a creamy texture.
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Stir in sun-dried tomatoes, lemon juice, coconut milk, and spinach. Simmer 5–10 minutes uncovered until spinach wilts and soup thickens.
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Season with salt and pepper to taste. Serve hot, topped with basil and bread on the side.
Notes
Sun-dried tomatoes deepen the flavor—don’t skip them!
Full-fat coconut milk creates the best creamy texture.
Add more red pepper flakes for heat.
Stir in cooked farro or rice for added heartiness.
Freezes well—just cool completely first.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Entrées
- Method: Simmered
- Cuisine: Mediterranean