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Creamy Tuscan Chickpea Soup

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Creamy Tuscan Chickpea Soup is a hearty, plant-based soup featuring tender chickpeas, aromatic herbs, and fresh vegetables in a creamy broth. Inspired by rustic Italian flavors, it’s cozy, filling, and perfect for any season.

Ingredients

  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 4 cups vegetable broth
  • 1 tsp fresh rosemary or thyme, chopped
  • 1/2 tsp dried oregano
  • 1 bay leaf
  • Salt and black pepper to taste
  • 1 cup coconut milk or heavy cream
  • 2 cups baby spinach or chopped kale
  • 1 tbsp lemon juice
  • Optional: red pepper flakes, grated parmesan for topping

Instructions

  1. Heat olive oil in a large pot over medium heat.
  2. Sauté onion, carrot, and celery for 5–6 minutes until softened.
  3. Add garlic, rosemary, oregano, and red pepper flakes (if using), and cook for 1 minute more.
  4. Add chickpeas, vegetable broth, and bay leaf. Bring to a simmer.
  5. Simmer for 20–25 minutes to deepen flavors.
  6. Use an immersion blender to partially blend the soup, leaving some chickpeas whole.
  7. Stir in coconut milk and baby spinach. Simmer 5 more minutes until greens are wilted.
  8. Add lemon juice, adjust seasoning, and serve hot with optional parmesan or olive oil drizzle.

Notes

  • Use cannellini beans instead of chickpeas for a softer texture.
  • Add diced potatoes or zucchini for extra heartiness.
  • Use oat milk or cashew cream for a dairy-free creamy version.
  • Stir in a spoonful of pesto before serving for extra flavor.
  • Add cooked orzo or pasta for a more filling meal.

Nutrition

Find it online: https://recipesbyliza.com/creamy-tuscan-chickpea-soup/