Name: Tuscan Garbanzo Bean Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 1 tbsp olive oil; 1 medium onion, finely chopped; 2 garlic cloves, minced; 1 tsp dried oregano; ½ tsp red pepper flakes (adjust to taste); 2 tbsp tomato paste; 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed; 950 ml (4 cups) low-sodium vegetable broth; ⅓ cup (50 g) sun-dried tomatoes in oil, chopped; Juice of ½ lemon; 240 ml (1 cup) full-fat coconut milk; 3 cups (90 g) fresh spinach; Salt and black pepper to taste; Fresh basil leaves, for garnish

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When you need a meal that’s both nourishing and comforting, Tuscan Garbanzo Bean Soup delivers in spades. This creamy vegan soup is the kind of dish that makes you want to cozy up with a warm bowl, a chunky knit sweater, and a slice of crusty bread. With bold Mediterranean flavors, a velvety texture, and nutrient-rich ingredients, it’s a weeknight win that tastes like a weekend indulgence.

Inspired by rustic Tuscan traditions, this chickpea soup is built on pantry staples and brightened with lemon, coconut milk, and sun-dried tomatoes. It’s hearty enough to stand on its own but light enough to leave you feeling satisfied, not stuffed. Whether you’re plant-based full-time or just love a good meatless Monday meal, this is one recipe that checks every box.

Why You’ll Love This Tuscan Garbanzo Bean Soup

Creamy texture with no dairy needed
A cozy take on a Mediterranean soup classic
Packed with protein and fiber from chickpeas
Quick and easy—ready in under 40 minutes

Ingredients

1 tbsp olive oil
1 medium onion, finely chopped
2 garlic cloves, minced
1 tsp dried oregano
½ tsp red pepper flakes (adjust to taste)
2 tbsp tomato paste
2 cans (15 oz / 425 g each) chickpeas, drained and rinsed
950 ml (4 cups) low-sodium vegetable broth
⅓ cup (50 g) sun-dried tomatoes in oil, chopped
Juice of ½ lemon
240 ml (1 cup) full-fat coconut milk (from a can)
3 cups (90 g) fresh spinach
Salt and black pepper to taste
Fresh basil leaves for garnish

How to Make Creamy Vegan Chickpea Soup

Sauté the Base: Heat olive oil in a large pot over medium heat. Add chopped onion and cook for 3–4 minutes until translucent. Stir in garlic, oregano, and red pepper flakes. Sauté for 1–2 more minutes.
Build the Broth: Add chickpeas and tomato paste to the pot. Stir to coat, then pour in the vegetable broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes.
Blend for Creaminess: Use an immersion blender to blend about half the soup, leaving the rest chunky for texture. (Or carefully transfer half to a blender and return to pot.)
Add the Final Flavors: Stir in chopped sun-dried tomatoes, lemon juice, coconut milk, and spinach. Simmer uncovered for 5–10 more minutes until spinach wilts and the soup thickens slightly.
Season and Serve: Taste and adjust salt and pepper. Serve hot, garnished with fresh basil and a side of toasted bread.

Tips for the Best Mediterranean Soup

Don’t skip the sun-dried tomatoes—they add a rich, tangy depth.
Use full-fat coconut milk for the creamiest texture.
Want it spicier? Add more red pepper flakes or a pinch of smoked paprika.
For extra heartiness, toss in a handful of cooked farro or rice.

Olivia’s Note: A Soupy Surprise

This soup came to life on one of those “there’s nothing in the fridge” nights. I had chickpeas, a can of coconut milk, and not much else—until I remembered those sun-dried tomatoes hiding in the back of the pantry. One spoonful and I knew I had a keeper. Even my soup-skeptic husband (who calls anything brothy “warm water with stuff”) asked for seconds. That’s when I knew it was blog-worthy.

What to Serve with Tuscan Garbanzo Bean Soup

Pair this creamy vegan soup with crusty sourdough, garlic toast, or a rustic baguette. For something extra, try a side salad with lemon vinaigrette or grilled veggies. It’s also perfect with a glass of white wine or sparkling water with lemon for a complete, relaxed dinner.

How to Store and Reheat Chickpea Soup

Let the soup cool fully before storing. It keeps well in the fridge for up to 4 days in an airtight container. Reheat on the stove over medium-low, stirring occasionally. If it thickens too much, add a splash of water or broth. You can also freeze it for up to 3 months—just let it thaw overnight in the fridge before reheating.

FAQs About Tuscan Garbanzo Bean Soup

Can I use dried chickpeas?

Yes—just cook them fully before using (you’ll need about 3 cups cooked).

Can I substitute the coconut milk?

Absolutely. Try cashew cream, oat milk, or another unsweetened plant milk.

Can I make it ahead?

Yes! The flavors get even better after a day in the fridge.

Is it freezer-friendly?

Totally. Freeze in individual portions for quick weeknight meals.

A Plant-Based Bowl to Savor

Tuscan Garbanzo Bean Soup is the perfect balance of rustic charm and modern comfort. With its creamy texture, Mediterranean warmth, and satisfying chickpea goodness, it’s a go-to for chilly evenings and feel-good meals. One pot, loads of flavor, and plenty of cozy vibes—what more could you ask for?

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