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Creamy Tuscan Chickpea Soup Ultimate

This Creamy Tuscan Chickpea Soup recipe offers a perfect balance of richness, flavor, and texture while remaining healthy and simple. It leverages techniques like flavor layering, the Maillard reaction, and emulsion stability to create a satisfying and flavorful soup, perfect for a quick weeknight dinner or meal prep.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Main Course
Cuisine: Italian-American
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped
  • 1/2 teaspoon red pepper flakes optional
  • 1 teaspoon dried oregano
  • 4 cups vegetable broth or chicken broth
  • 1 cup chopped kale or spinach
  • 1/2 cup heavy cream or coconut milk for dairy-free
  • 1/4 cup grated Parmesan cheese optional, omit for dairy-free
  • 2 tablespoons lemon juice
  • Salt to taste
  • Pepper to taste
  • Fresh basil, for garnish

Equipment

  • Large pot or Dutch oven
  • Immersion blender or regular blender
  • Measuring spoons
  • Measuring cups
  • knife
  • cutting board
  • Can opener

Method
 

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add garlic and sun-dried tomatoes and cook, stirring frequently, until fragrant and the garlic is lightly golden, about 2-3 minutes. Be careful not to burn the garlic.
  3. Stir in red pepper flakes (if using) and oregano. Cook for 30 seconds more, allowing the spices to bloom.
  4. Add chickpeas and vegetable broth to the pot. Bring to a simmer, then reduce heat and cook for 15 minutes, allowing the flavors to meld.
  5. Using an immersion blender, partially blend the soup until it reaches your desired consistency. Leave some chickpeas whole for texture. Alternatively, transfer about 1 cup of the soup to a regular blender and blend until smooth, then return it to the pot.
  6. Stir in kale or spinach and cook until wilted, about 2-3 minutes.
  7. Stir in heavy cream (or coconut milk) and Parmesan cheese (if using). Heat through, but do not boil.
  8. Remove from heat and stir in lemon juice. Season with salt and pepper to taste.
  9. Serve hot, garnished with fresh basil.

Notes

For a deeper flavor, roast the chickpeas before adding them to the soup. Toss drained and rinsed chickpeas with olive oil, salt, and pepper. Roast at 400°F (200°C) for 15-20 minutes. You can easily double or triple the recipe for meal prepping. Store leftover soup in an airtight container in the refrigerator for up to 3 days. For a heartier meal, consider adding cannellini beans or diced potatoes.