This Tuscan Chickpea Soup is a warm hug in a bowl! It’s filled with hearty chickpeas, fresh veggies, and tasty herbs that make every spoonful comforting.
I love to pair this soup with some crusty bread to soak up all that goodness. It’s a perfect dish for chilly nights when you need something cozy! 🍲
Key Ingredients & Substitutions
Olive Oil: A staple in Mediterranean cooking, it adds rich flavor. If you’re looking for a lighter option, avocado oil works well too.
Onion: Use yellow or white onions for sweetness. Don’t have any? Shallots could be a nice alternative, giving a subtler flavor.
Garlic: Fresh garlic has a bold taste. If you’re in a pinch, garlic powder can be used but the flavor won’t be as robust.
Chickpeas: These are the stars of the soup! Canned chickpeas are convenient, but dried chickpeas can be used if soaked and cooked beforehand.
Spinach: Fresh spinach adds a lovely color. You could substitute with kale or Swiss chard if you prefer a heartier green.
How Do I Make Sure My Soup Has the Best Flavor?
Getting the flavor just right can be tricky, but here are some tips:
- Sautéing Aromatics: Always start with onions and garlic in olive oil. This is where the flavor foundation is built. Aim for just golden, not browned.
- Simmer Time: Let the soup simmer to allow all the flavors to combine and develop. A key step for a delicious result!
- Adjust Seasoning: Always taste your soup towards the end. A little extra salt, a splash of vinegar, or more herbs can make all the difference.
Tuscan Chickpea Soup
Ingredients You’ll Need:
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 1 can (14 oz) diced tomatoes
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 4 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon crushed red pepper flakes (adjust to taste)
- Salt and freshly ground black pepper to taste
- 2 cups fresh spinach leaves
- Fresh parsley, chopped (for garnish)
- Crusty bread, for serving
How Much Time Will You Need?
The total time for this Tuscan Chickpea Soup is about 35 minutes. You’ll spend around 10 minutes prepping your ingredients and about 25 minutes cooking. It’s a quick and delicious way to warm up on a chilly day!
Step-by-Step Instructions:
1. Sautéing the Base:
Start by heating the olive oil in a large pot over medium heat. Add the finely chopped onion and sauté for about 5 minutes until it turns translucent. This step builds a flavorful base for your soup.
2. Adding Flavor:
Next, add the minced garlic and diced carrots to the pot. Cook for another 3-4 minutes, stirring occasionally, until the carrots start to soften and the garlic is fragrant. You want your kitchen to smell amazing!
3. Mixing in the Main Ingredients:
Now, stir in the diced tomatoes (with their juice), drained chickpeas, vegetable broth, dried oregano, thyme, crushed red pepper flakes, salt, and pepper. Bring this mixture to a boil. Make sure all the flavors are mingling together nicely!
4. Letting It Simmer:
Once boiling, reduce the heat and let the soup simmer gently for about 20 minutes. This helps the flavors meld while the carrots become tender. Stir occasionally to ensure nothing sticks to the bottom.
5. Adding Freshness:
After 20 minutes, toss in the fresh spinach leaves and cook for an additional 2-3 minutes until the spinach wilts down. This adds a vibrant color and nutrients to your soup.
6. Adjusting the Seasoning:
Take a moment to taste the soup and adjust the seasoning to your liking. You might want more salt, pepper, or red pepper flakes for that perfect flavor kick!
7. Serving:
Ladle the warm soup into bowls and garnish with freshly chopped parsley for a lovely touch. Serve hot with crusty bread on the side for dipping and soaking up all that delightful broth.
This Tuscan Chickpea Soup is a hearty, wholesome meal that’s packed with Mediterranean flavors and perfect for any day! Enjoy every cozy bite!
Can I Use Canned Chickpeas Instead of Dried?
Absolutely! Canned chickpeas are convenient and save time. Just be sure to drain and rinse them well before adding to the soup for the best texture and flavor.
What Can I Substitute for Spinach?
If you don’t have spinach on hand, kale or Swiss chard are great alternatives. Just chop them roughly and add them towards the end of cooking, similar to spinach, to ensure they wilt perfectly.
Can I Freeze Leftover Soup?
Yes, you can freeze Tuscan Chickpea Soup! Let it cool completely, then portion it into airtight containers. It will keep well in the freezer for up to 3 months. Thaw in the fridge overnight before reheating.
How Can I Make This Soup Spicier?
If you like more heat, add additional crushed red pepper flakes while cooking, or a dash of hot sauce just before serving. Adjust to your desired spice level for the perfect kick!
