Cozy up with a warm bowl of Tuscan Chickpea Soup that is a great recipe for the cooler months. It combines Mediterranean flavors like sundried tomatoes and fresh herbs with hearty chickpeas for a creamy soup that will be one of your new favorites!
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This Creamy Chickpea Soup has a fun Mediterranean twist with hints of tomato and fresh basil. The main ingredient, chickpeas, not only creates texture to the soup, but also creates a creaminess to the broth when blended. This is an easy chickpea soup for a weeknight meal!
Other delicious easy vegan soup recipes:
- Lemony White Bean Soup
- Miso Dumpling Soup (15 minutes)
- Creamy Tomato Gnocchi Soup
- Lentil Barley Soup
- Potato Leek Kale Soup
- Creamy Carrot Tomato Soup
Ingredients
- Chickpeas (Garbanzo Beans): You need two cans of chickpeas for this recipe but you can also use dried chickpeas. You will just have to simmer your soup for 1-1.5 hours (soak your chickpeas overnight for faster cooking time).
- Minced garlic: This adds great flavor to the soup (as well as contains health benefits!). If you don't have fresh garlic, use garlic powder (2 cloves garlic = ÂĽ teaspoon powder)
- Sundried tomatoes in oil: I like to use the sundried tomatoes that are packed in oil for more flavor, but you can use the other sundried tomatoes if you prefer.
See recipe card for full ingredient list and quantities.
📝Step-by-Step Instructions
Step 1: 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.
Step 2: Add the chickpeas and tomato paste to the pot. Pour in the vegetable broth. Give it a good stir. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
Step 3: Using an immersion blender or a regular blender, carefully blend â…“-1/2 of the soup until it's smooth and creamy. (Blend to preference for texture. I personally like to only blend â…“ so I still have some chickpeas for texture in the soup).
Stir in the chopped sundried tomatoes, lemon juice, cup of coconut milk, and spinach. Simmer for an additional 5-10 minutes, allowing the flavors to meld together and the spinach to wilt.
Step 4: Ladle the Tuscan Chickpea Soup into bowls. Garnish with fresh basil leaves. Serve with toasted bread, sourdough crackers, or a flavorful bread like this olive bread recipe!
▶︎Cozy up with another delicious soup. Sage and Apple Harvest Pumpkin Soup is a great autumn soup that tastes amazing in a bread bowl!
❓Recipe FAQs
Yes, you can use them in this recipe. You will have to simmer your soup for 1-1.5 minutes or until chickpeas are fully softened. To decrease cooking time, soak chickpeas overnight before you make the soup.
To store leftover Tuscan chickpea soup, let it cool to room temperature, then transfer it to an airtight container and refrigerate it for up to 3-4 days. Alternatively, you can freeze the soup for longer-term storage, ensuring it's in a freezer-safe container and labeling it with the date for up to 2-3 months.
You can carefully spoon â…“-1/2 of the soup into a blender. It will be hot so be cautious when doing it with this method.
▶︎There's lots of delicious ways to use full-fat coconut milk. Not only is it great in soup, but it also adds a lot of flavor to stews likes this Chana Masala with Coconut Milk. You can also use it in drinks like this taro milk tea (a flavorful sweet Taiwanese drink).
Pro Tips
- For less calories and fat, use lite coconut milk and sundried tomatoes NOT in oil.
- Top each bowl with freshly grated Parmesan cheese (dairy-free if vegan) and a pinch of red pepper flakes for more heat. *You can omit red pepper flakes completely from this recipe if you want no heat*
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Tuscan Chickpea Soup
Ingredients
- 1 tablespoon olive oil
- 1 medium onion finely chopped
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon red pepper flakes adjust to taste
- 2 tablespoon tomato paste
- 2 15 oz canned chickpeas drained and rinsed
- 4 cups low sodium vegetable broth
- â…“ cup sundried tomatoes in oil* chopped
- Juice of ½ lemon
- 1 cup full-fat coconut milk from a can*
- 3 cups fresh spinach
- Salt and black pepper to taste
- Fresh basil leaves for garnish
Instructions
- 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.1 tablespoon olive oil, 1 medium onion, 2 cloves garlic, 1 teaspoon dried oregano, ½ teaspoon red pepper flakes
- Add the chickpeas and tomato paste to the pot. Pour in the vegetable broth. Give it a good stir. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.2 tablespoon tomato paste, 2 15 oz canned chickpeas, 4 cups low sodium vegetable broth
- Using an immersion blender or a regular blender, carefully blend about half of the soup until it's smooth and creamy. This will help thicken the soup while leaving some chickpeas intact for texture.
- Stir in the chopped sundried tomatoes, lemon juice, cup of coconut milk, and spinach. Simmer for an additional 5-10 minutes, allowing the flavors to meld together and the spinach to wilt. Season with salt and black pepper to taste.⅓ cup sundried tomatoes in oil*, Juice of ½ lemon, 1 cup full-fat coconut milk from a can*, 3 cups fresh spinach, Salt and black pepper to taste
- Ladle the Tuscan Chickpea Soup into bowls. Garnish with fresh basil leaves. Serve with toasted bread.Fresh basil leaves
Notes
- You can omit red pepper flakes completely from this recipe if you want no heat/spiciness.
Ruth Faris says
I saw this recipe on a Facebook group and wanted to try it. My stepkids can be picky, and I was unsure if they would like it. They loved it and asked me to make it again! It was super easy to make, and the sun-dried tomatoes add so much flavor. Thank you for a great recipe.
Clara says
I'm so glad I found this recipe for Tuscan Chickpea Soup! I was looking for a comforting, one-pot meal to make for dinner and this one did not disappoint. This recipe is now in regular rotation for my weekly meals. I love having a go-to soup I can rely on for busy days. Thank you 🙂
Leah says
This recipe is so good. It was easy to make and very filling. It was perfect for a fall day. Everyone in the family liked it which is a rarity!!
Allie Petersen says
So glad you enjoyed it Leah! ❤️
Kim says
Aaahhh, I'm in love with this recipe! Really creamy and flavorful -- truly a comfort food! It's easy to make too... I already listed it on my "Fav comfort food recipes" list so I can make it over and over again! Thank you for this wonderful recipe <3
Nicole says
I've never made soup from scratch before, but this was really quick, easy and SO delicious. Thanks so much for a wonderful comforting fall recipe! - broke college student
Allie Petersen says
So happy you enjoyed it Nicole!! 🙂
Dani says
I love this soup so much, especially the full fat version! It's so comforting and nourishing. I usually eat it with toast, but I like the sound of sourdough crackers. Going to try that next.
Lianne says
It’s super easy. I added some roasted cherry tomatoes and a third can of chickpeas. It was a big hit. Will definitely make it again!
Allie Petersen says
What a good idea with the cherry tomatoes!! Happy you liked it Lianne 🙂
Angie says
To suit my tastes, this recipe needed “more”. I added another 1/3 cup of sun-dried tomatoes, about ten cherry tomatoes cut in thirds for color and texture, and some cumin. Always looking for more ways to use chickpeas, so thank you.
Lorna says
This soup was hearty and even my picky kids loved it. It was so simple to make, yet the flavors were complex and comforting.
Jill says
I tried adding red pepper flakes like you suggested for added heat and it turned out perfect!
Bea says
I tried making Tuscan Chickpea Soup for the first time, and it was an absolute winner! The rich, hearty flavors and comforting warmth made it the perfect soup for chilly nights. My family and I couldn't get enough of it, and I got so many compliments!
Allie Petersen says
Happy you enjoyed it Bea. It's a great cozy soup! 🙂