Tasty Tuscan Chick Pea Soup with Sun-dried Tomatoes and Spinach.

Tuscan Chickpea Soup with Sun-dried Tomatoes and Spinach.

This hearty soup is not only simple to make and delicious, but it’s also healthy, gluten-free, budget-friendly, and serves up only 200 calories per bowl. It pairs wonderfully with a green salad and some crusty bread. Add a sprinkle of Parmesan and a pinch of red pepper flakes if you’d like. 😊 It’s an excellent meal for friends with Celiac disease. If you’re cooking for someone with a gluten allergy, always check labels to ensure no cross-contamination. And, of course, serve gluten-free bread.  

Ingredients

  • ▢ 1 tablespoon olive oil
  • ▢ 1 medium onion, finely chopped
  • ▢ 2 cloves garlic, minced
  • ▢ 1 teaspoon dried oregano
  • ▢ 1/2 teaspoon red pepper flakes (adjust to taste)
  • ▢ 2 tablespoons tomato paste
  • ▢ 2 cans (15 oz each) chickpeas, drained and rinsed
  • ▢ 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)
  • ▢ 3 cups fresh spinach
  • ▢ Salt and black pepper, to taste
  • ▢ Fresh basil leaves, for garnish

Instructions

  1. Heat the olive oil in a big pot over medium. Add the onion and cook until it’s soft and see-through, about 3–4 minutes. Toss in the garlic, oregano, and red pepper flakes, and cook for another 1–2 minutes until everything smells amazing.

  2. Add the chickpeas and tomato paste, stirring to mix it all together. Pour in the vegetable broth and stir again. Bring it to a boil, then lower the heat, cover, and let it simmer for about 15 minutes.

  3. Use an immersion blender (or a regular blender) to blend about half of the soup so it turns creamy but still has some chunky chickpeas.

  4. Stir in the chopped sundried tomatoes, lemon juice, coconut milk, and spinach. Let it cook for another 5–10 minutes until the flavors blend and the spinach softens. Add salt and pepper to taste.

Spoon the soup into bowls and top with fresh basil leaves. Serve with toasted bread and enjoy!

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