Tuscan Chickpea Delight

$- 2 cans (15 oz each) chickpeas, drained and rinsed - 1 medium onion, diced - 2 cloves garlic, minced - 2 carrots, chopped into bite-sized pieces - 2 celery stalks, chopped - 1 can (14 oz) diced tomatoes, including their juice - 4 cups vegetable broth - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon smoked paprika - 1 bay leaf - 2 cups fresh spinach, roughly chopped - 2 tablespoons extra virgin olive oil - Salt and black pepper to taste - Fresh parsley, finely chopped (for garnish) The main ingredients in Tuscan Chickpea Soup pack a punch. Canned chickpeas offer protein and fiber. Fresh vegetables like onions, carrots, and celery add crunch and flavor. Diced tomatoes bring acidity and depth. Spices and herbs, like oregano and thyme, make it aromatic. Smoked paprika gives a warm, smoky touch. Spinach adds color and nutrition. - Large pot - Wooden spoon - Measuring cups and spoons To cook this soup, you need a few tools. A large pot lets you sauté and simmer. A wooden spoon helps stir without scratching your pot. Measuring cups and spoons ensure the right amounts. Having these tools makes cooking easy and fun! {{ingredient_image_2}} To start, heat 2 tablespoons of extra virgin olive oil in a large pot over medium heat. Once the oil is warm, add 1 medium diced onion. Sauté for about 5 minutes. You want the onion soft and translucent. Next, add 2 minced garlic cloves to the pot. Cook for about 1 minute. The garlic will give off a wonderful aroma. Now, add 2 chopped carrots and 2 chopped celery stalks. Stir them occasionally for 5 to 7 minutes. The veggies should be tender but still have some crunch. Once your veggies are ready, it's time to bring in the stars of the dish. Add 2 cans of rinsed chickpeas and 1 can of diced tomatoes (with their juice) to the pot. This is where the magic begins! Pour in 4 cups of vegetable broth. Then, add 1 teaspoon each of dried oregano, dried thyme, and smoked paprika. Don’t forget 1 bay leaf for extra flavor. Stir everything together until well mixed. Next, increase the heat to a gentle boil. Once boiling, reduce the heat to low. Cover the pot and let it simmer for 20 minutes. This allows the flavors to mix and become delicious! After 20 minutes, stir in 2 cups of roughly chopped fresh spinach. Cook for another 5 minutes until the spinach is wilted and bright green. Finally, remove the bay leaf and season your soup with salt and black pepper to taste. Enjoy your warm, nourishing Tuscan Chickpea Soup! To boost the taste of your Tuscan chickpea soup, adjust the seasoning. Add more salt or pepper as needed. You can also sprinkle in a bit of lemon juice for brightness. Simmering is key to melding flavors. Cook the soup longer if the taste feels flat. Let it bubble gently for at least 20 minutes. To keep your veggies from getting mushy, cut them into even pieces. This helps them cook at the same rate. Stir the soup gently but often. This ensures all ingredients heat evenly. If you want a thicker soup, mash some chickpeas with a fork. This adds body without losing texture. Pro Tips Use Fresh Herbs: Fresh herbs like basil or thyme can elevate the flavor profile of the soup. Add them just before serving for a burst of freshness. Adjust Seasoning: Always taste your dish before serving. Adjust salt and pepper to match your preference, as different broths can vary in sodium levels. Blend for Creaminess: For a creamier texture, blend a portion of the soup with an immersion blender and mix it back in. This adds richness without needing cream. Make it Hearty: Feel free to add other vegetables such as zucchini or potatoes to make the soup even heartier. Just adjust the cooking time accordingly. {{image_4}} You can change up the beans in this soup. If you want, use black beans or white beans. Both add great taste and texture. You can even try lentils for a twist. Next, consider different vegetables. Zucchini adds a nice crunch. You can also use bell peppers or kale. Think of what you have in your fridge. This soup is flexible and fun! If you're vegan, this soup is perfect! It’s already plant-based. Just ensure your broth is vegan too. You can also add more veggies for extra nutrients. For gluten-free options, check your broth label. Most vegetable broths are gluten-free. This soup is naturally gluten-free, so you can enjoy it worry-free. Just make sure to use gluten-free bread if you serve it with a side. Enjoy your meal without any worries! To keep your Tuscan Chickpea Soup fresh, use airtight containers. Glass or plastic containers work well. Store the soup in the fridge for up to five days. Make sure it cools before sealing the container. This helps keep the soup tasty and safe. To freeze your soup, let it cool completely. Then, pour it into freezer-safe bags or containers. Leave some space at the top for expansion. The soup freezes well for up to three months. When you want to eat it, take it out of the freezer. Thaw it in the fridge overnight or use the microwave. To reheat, warm it on the stove over low heat. Stir it often to keep it from sticking. Enjoy your soup again with all its great flavors! To make this soup vegan, simply choose vegetable broth. All the other ingredients are already plant-based. Use olive oil for cooking instead of butter. This way, you keep it tasty and vegan-friendly. You can enjoy a warm bowl without any animal products. Yes, you can use dried chickpeas. Start by soaking them overnight. This helps them soften. Cook them in water until they are tender. It may take 1 to 2 hours. Once cooked, you can add them to the soup. This adds extra texture and flavor. Tuscan Chickpea Soup pairs well with crusty bread. You can also serve it with a fresh salad. A sprinkle of lemon juice adds brightness. For a special touch, drizzle olive oil on top. This makes your meal feel extra special. Enjoy every bite! This blog post covered how to make a tasty Tuscan chickpea soup. We discussed key ingredients like canned chickpeas, fresh veggies, and flavorful spices. You learned essential cooking tools and step-by-step cooking methods, from sautéing to simmering. I shared helpful tips to enhance flavor and avoid mushy veggies. You can even explore ingredient substitutions for different diets. Remember to store your soup properly to keep it fresh. Try this recipe for a warm, satisfying dish on any day. Enjoy your cooking adventure!$

A hearty and flavorful soup made with chickpeas, fresh vegetables, and aromatic herbs.

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Prep Time 15

Cook Time 25

Total Time 40

Course Main Course

Cuisine Italian

Servings 6

Calories 250 kcal

Ingredients

2 cans chickpeas, drained and rinsed
1 medium onion, diced
2 cloves garlic, minced
2 medium carrots, chopped into bite-sized pieces
2 stalks celery, chopped
1 can diced tomatoes, including their juice
4 cups vegetable broth
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon smoked paprika
1 leaf bay leaf
2 cups fresh spinach, roughly chopped
2 tablespoons extra virgin olive oil
to taste salt
to taste black pepper
for garnish fresh parsley, finely chopped

Instructions

In a large pot, warm the extra virgin olive oil over medium heat. Once hot, add the diced onion and sauté for about 5 minutes, or until it's soft and translucent.
Incorporate the minced garlic into the pot, cooking for about 1 minute until it releases its fragrant aroma.
Add the chopped carrots and celery, stirring occasionally. Continue to cook for 5-7 minutes until the vegetables become tender but still have a bit of crunch.
Pour in the rinsed chickpeas, diced tomatoes (along with their juice), vegetable broth, dried oregano, thyme, smoked paprika, and the bay leaf. Stir to combine all the ingredients evenly.
Increase the heat to bring the mixture to a gentle boil, then reduce the heat to low and let it simmer. Cover the pot and allow it to simmer for 20 minutes to let the flavors meld beautifully.
After 20 minutes, stir in the chopped spinach. Continue to cook for an additional 5 minutes, or until the spinach is wilted and vibrant green.
Remove the bay leaf from the pot, and season the soup with salt and black pepper to taste, adjusting as necessary for your preference.
Serve the soup piping hot, garnished with a generous sprinkle of freshly chopped parsley to enhance the flavor and presentation.

Notes

Ladle the soup into rustic bowls, drizzle a touch of extra virgin olive oil on top, and adorn with a sprinkle of vibrant parsley. Serve with slices of crusty bread for dipping.

Keyword chickpeas, healthy, soup, vegetarian