Can I use dried chickpeas?

Yes! Soak overnight and simmer 1–1.5 hours until tender.

Do I need an immersion blender?

Not at all. You can carefully blend part of the soup in a countertop blender, just handle with care because it will be hot.

Can I make it oil-free?

Absolutely. Skip the olive oil and sauté your veggies in a splash of broth instead.

What bread goes best with this soup?

Crusty Italian bread, focaccia, or sourdough are dreamy choices.

Can I double the recipe for meal prep?

Yes! This soup freezes well, making it perfect for batch cooking.

Tuscan Chickpea Soup Recipe (Easy & Cozy Mediterranean Comfort)

Name: Tuscan Chickpea Soup Recipe (Easy & Cozy Mediterranean Comfort)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 2 cans chickpeas (drained and rinsed) or pre-cooked dried chickpeas; 1 tablespoon olive oil; 1 medium onion, chopped; 2 cloves garlic, minced; 2 tablespoons tomato paste; 1 teaspoon dried oregano; ½ teaspoon red pepper flakes (optional, to taste); 4 cups low-sodium vegetable broth; ⅓ cup sundried tomatoes in oil, chopped; Juice of half a lemon; 1 cup full-fat coconut milk; 3 cups fresh spinach; Salt and black pepper, to taste; Fresh basil leaves for garnish

Description

There’s nothing like a big steaming bowl of Tuscan Chickpea Soup on a chilly evening. It’s creamy, tomato-rich, and bursting with Mediterranean flavors like sundried tomatoes, basil, and chickpeas. This is one of those simple one-pot recipes you’ll crave when you want warmth, comfort, and something wholesome without fuss.

Ingredients

Scale

2 cans chickpeas (drained and rinsed) or pre-cooked dried chickpeas
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 tablespoons tomato paste
1 teaspoon dried oregano
½ teaspoon red pepper flakes (optional, to taste)
4 cups low-sodium vegetable broth
⅓ cup sundried tomatoes in oil, chopped
Juice of half a lemon
1 cup full-fat coconut milk
3 cups fresh spinach
Salt and black pepper, to taste
Fresh basil leaves for garnish

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Instructions

Warm the olive oil in a large pot over medium heat. Sauté the onion until soft and translucent, about 3–4 minutes. Add garlic, oregano, and red pepper flakes, cooking just until fragrant.
Stir in chickpeas and tomato paste, then pour in vegetable broth. Bring to a boil, reduce heat, and let simmer for 15 minutes.
Use an immersion blender (or carefully transfer to a regular blender) to puree about one-third to one-half of the soup. This creates a creamy broth while leaving some chickpeas whole.
Add sundried tomatoes, lemon juice, coconut milk, and spinach. Simmer another 5–10 minutes until spinach wilts and flavors meld. Season with salt and pepper.
Ladle into bowls, garnish with fresh basil, and serve warm.

Notes

For a lighter version, swap full-fat coconut milk with lite coconut milk. Add extra veggies like mushrooms, zucchini, or red peppers. Skip the red pepper flakes if you don’t like spice or double them for a gentle kick. A sprinkle of Parmesan (regular or vegan) makes a great finishing touch.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Soup
Method: Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 310
Sugar: 6g
Sodium: 580mg
Fat: 14g
Saturated Fat: 8g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 36g
Fiber: 9g
Protein: 11g
Cholesterol: 0mg