Description

Warm, hearty, and bursting with Mediterranean flavor, this Creamy Tuscan Chickpea Soup is a cozy bowl of comfort that’s perfect for chilly days or anytime you need a nourishing meal. Packed with protein-rich chickpeas, tender veggies, and flavorful herbs in a creamy, garlicky broth, this soup is simple to make, naturally vegetarian, and incredibly satisfying. Serve it with crusty bread and fresh herbs for the ultimate soul-soothing dish.

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Ingredients

Scale

2 tbsp olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
2 medium carrots, chopped
2 celery stalks, chopped
1½ tsp Italian seasoning
½ tsp crushed red pepper flakes (optional, for a touch of heat)
1 (15 oz) can diced tomatoes
2 (15 oz) cans chickpeas, drained and rinsed
4 cups vegetable broth
1 cup unsweetened plant-based milk or regular milk
2 cups chopped fresh spinach or kale
Salt and black pepper to taste
Juice of ½ lemon (for brightness)

Optional Add-ins & Toppings:

2 tbsp nutritional yeast or grated parmesan (for a cheesy flavor)
Fresh basil or parsley for garnish
Toasted bread or croutons for serving
Drizzle of olive oil or dairy-free cream for finish

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Instructions

Step 1: Sauté the Veggies
Heat olive oil in a large pot over medium heat.
Add the onion, carrots, and celery. Sauté for 5–7 minutes, until softened.
Stir in garlic, Italian seasoning, and red pepper flakes (if using). Cook for 1–2 minutes more, until fragrant.

Step 2: Add Chickpeas & Tomatoes
Stir in the chickpeas and diced tomatoes (with juice).
Cook for 2–3 minutes to allow flavors to blend.

Step 3: Add Broth & Simmer
Pour in the vegetable broth and bring the soup to a gentle boil.
Reduce heat and simmer for 15 minutes, stirring occasionally.

Step 4: Blend for Creaminess
Use an immersion blender to partially blend the soup—just a few pulses to thicken while keeping texture.
Alternatively, transfer half the soup to a blender, blend until smooth, then return to the pot.

Step 5: Stir in Greens & Milk
Stir in spinach or kale and cook for another 5 minutes, until wilted.
Add plant-based milk and stir to warm through—do not boil.
Season with salt, pepper, and a squeeze of fresh lemon juice.

Step 6: Serve & Garnish
Ladle into bowls and top with fresh herbs, a drizzle of olive oil, or grated parmesan if desired.
Serve hot with crusty bread or your favorite side.

Notes

Blend Lightly – Don’t over-blend if you want to keep some texture from the chickpeas.
Add Lemon Last – Brightens the soup and balances the richness.
Use Fresh Herbs – Basil or parsley add a vibrant finish.
Make It Vegan – Use plant-based milk and skip the cheese or use nutritional yeast.
Meal Prep Friendly – Tastes even better the next day!

Prep Time: 10 minutes
Cook Time: 25 minutes
Cuisine: Italian-Inspired / Mediterranean