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Chickpea Soup Recipe

This is my most popular soup recipe of all time with over 10 million views across socials! This Tuscan Chickpea Soup combines Mediterranean flavors, such as sun-dried tomatoes and fresh herbs, with hearty chickpeas. This soup is unlike other chickpea soup recipes - it's quick (less than 30 min!), completely dairy-free, kid friendly (check out the reviews!) and uses a special technique at the end to give the soup extra creaminess.
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 4
Calories: 391
Ingredients Method Notes

Ingredients
  

  • 1 tablespoon olive oil
  • 1/2 cup diced onion
  • 2 cloves garlic (minced)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes (adjust to taste)
  • 2 tbsp tomato paste
  • 2 15 oz canned chickpeas (drained and rinsed)
  • 3-4 cups low sodium vegetable broth
  • 1/3 cup sundried tomatoes in oil* (chopped)
  • Juice of 1/2 lemon
  • 1 cup full-fat coconut milk from a can* (OR 1/2 cup heavy cream (there are non-dairy options available too) )
  • 2-3 cups fresh spinach
  • Salt and black pepper to taste
  • Fresh basil leaves (for garnish)

Method
 

  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.
  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.
  3. 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.
  4. 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.
  5. Ladle the Tuscan Chickpea Soup into bowls. Garnish with fresh basil leaves. Serve with toasted bread.

Notes

  • To enhance the flavor of your soup, sauté the onions and garlic until lightly caramelized; this adds depth and sweetness.
  • If you prefer a creamier texture without coconut milk, blend soaked cashews with water to make a homemade cashew cream for a rich, dairy-free option.
  • For optimal flavor, allow the soup to simmer for an additional 10 minutes after adding the coconut milk and spinach; this helps meld the ingredients beautifully.
  • Store leftovers in an airtight container in the fridge for up to 4 days; reheat gently on the stovetop to preserve texture and flavor.
  • If you're short on time, you can skip blending the soup and simply add more vegetable broth for a lighter, brothier version—still delicious!