Tuscan Chickpea Delight

$- 2 cans (15 oz each) chickpeas, drained and rinsed - 1 medium onion, diced - 2 cloves garlic, minced - 2 carrots, chopped - 2 celery stalks, chopped - 1 can (14 oz) diced tomatoes - 2 cups fresh spinach, chopped - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon paprika - 1 bay leaf - Salt and pepper to taste - Fresh parsley, chopped (for garnish) Tuscan chickpea soup shines with its main ingredients. Canned chickpeas provide a hearty base. They are soft and full of protein. Next, we use fresh vegetables like onion, garlic, carrots, and celery. Each adds flavor and nutrition. The diced tomatoes bring a nice sweetness and a bit of acidity. Spinach adds color and health benefits. We also use dried herbs like oregano and thyme. They enhance the soup’s depth. Paprika adds a touch of warmth, while the bay leaf gives an earthy taste. Don't forget the salt and pepper to bring everything together! - 2 tablespoons olive oil - 4 cups vegetable broth Olive oil is key for sautéing the onions and garlic. It adds richness and flavor. Vegetable broth forms the soup's heart. It keeps the dish light yet full of flavor. With these ingredients ready, you can make a cozy bowl of Tuscan chickpea soup that feels like a warm hug on a chilly day. Enjoy the mix of fresh and pantry staples, and get ready for a delightful cooking experience! {{ingredient_image_1}} 1. First, grab a large pot. Heat the olive oil over medium heat. 2. Add the diced onion and sauté it until it turns translucent, about 5 minutes. 3. Next, stir in the minced garlic. Cook for another minute until it smells great. 4. Now, add the chopped carrots and celery. Stir them around and cook for 5 to 7 minutes until they start to soften. 1. It’s time to incorporate the chickpeas. Add the drained chickpeas, diced tomatoes, and vegetable broth to the pot. 2. Sprinkle in the dried oregano, thyme, paprika, and add the bay leaf. Mix everything well. 3. Bring the mixture to a boil. Once it boils, reduce the heat to a simmer. Cover it and let it simmer for 20 minutes to blend the flavors. 1. After 20 minutes, add the chopped spinach. Cook for an additional 5 minutes until the spinach wilts. 2. Remove the bay leaf and season the soup with salt and pepper to taste. 3. Serve hot. Garnish each bowl with freshly chopped parsley for a burst of flavor. Sautéing is key for great taste. I start by heating olive oil in a pot. Then, I add diced onion and cook it until soft. This process brings out the onion's sweet flavor. Next, I add minced garlic for a fragrant boost. The smell fills my kitchen! When it comes to herbs, always use fresh when you can. Fresh herbs add a bright taste. If you must use dried, use less. Dried herbs are more potent. I often use dried oregano and thyme in this soup. They give it depth and warmth. Adjusting seasoning is essential for a tasty soup. After simmering, taste your soup. Add salt and pepper slowly. This way, you avoid over-seasoning. I like to keep it simple, letting the ingredients shine. If you prefer a creamier texture, try blending part of the soup. Use an immersion blender for a smooth finish. This adds richness without heavy cream. You can also stir in a splash of coconut milk for a different flair. Each method brings a unique twist to this dish. Pro Tips Use Fresh Herbs: Fresh herbs like basil or thyme can elevate the flavor profile of your soup. Add them just before serving for a burst of freshness. Customize Your Veggies: Feel free to add other vegetables like zucchini or bell peppers to the mix for added nutrition and flavor. Check for Seasoning: Always taste your soup before serving. Adjust salt and pepper accordingly to enhance the overall taste. Make it Creamy: For a creamier texture, blend a portion of the soup and then mix it back in, or add a splash of coconut milk for richness. {{image_2}} You can change the protein in your Tuscan chickpea soup. Adding sausage gives it a hearty touch. Use mild Italian sausage for a bit of spice. Simply cook the sausage in the pot before adding the veggies. This will add a rich flavor. If you prefer chicken, you can use shredded rotisserie chicken. This option makes the soup quick and easy. Just add the chicken with the chickpeas and broth. For a vegan version, skip the meat. You can add extra chickpeas or lentils instead. This keeps the soup filling and delicious while staying plant-based. Using seasonal vegetables makes this soup even better. In spring, add fresh peas or asparagus. In fall, consider squash or sweet potatoes. These changes keep the dish fresh and exciting. You can also adjust the spices based on what you like. Try adding a pinch of red pepper flakes for heat. If you want a milder soup, leave them out. Experiment with flavors to make the soup your own. To keep your Tuscan chickpea soup fresh, follow these easy steps: - Refrigeration guidelines: Place the cooled soup in an airtight container. It will last up to 4 days in the fridge. Always let it cool first to avoid condensation. - Freezing instructions: For longer storage, freeze the soup in a freezer-safe container. It can stay good for up to 3 months. Leave some space for expansion as it freezes. When it's time to enjoy your soup again, here’s how to reheat it: - Best methods for reheating: The best way to reheat the soup is on the stove. Pour it into a pot and heat over medium-low heat, stirring often. You can also use a microwave. Place the soup in a microwave-safe bowl and cover it. Heat it in short bursts, stirring in between. - Maintaining flavor and texture: To keep the soup tasty, add a splash of vegetable broth or water if it seems thick. This will help maintain its texture. Always taste and adjust the seasoning after reheating. Can I use dried chickpeas? Yes, you can use dried chickpeas. Just soak them overnight. After soaking, cook them until soft. This might take one to two hours. Use about one cup of dried chickpeas to replace two cans. What can I serve with this soup? This soup pairs well with crusty bread. You can also serve it with a fresh salad. A sprinkle of parmesan cheese adds a nice touch too. Is this soup healthy? Yes, this soup is very healthy. It has lots of fiber from the chickpeas. The fresh veggies add vitamins and minerals. It's low in fat and provides a hearty meal. Caloric content per serving Each serving has about 180 calories. This can vary based on how much olive oil you use. It’s a filling dish that won’t weigh you down. This blog covers the simple steps to make Tuscan Chickpea Soup. You learned about the key ingredients, like canned chickpeas, fresh veggies, and herbs. I shared tips on how to prepare the soup, adjust its flavor, and use different proteins. You can even store leftovers easily. In making this soup, you create a warm meal that's healthy and easy. I hope you feel inspired to try it in your kitchen. Enjoy your cooking!$

A hearty and flavorful chickpea soup with vegetables and spices.

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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
2 stalks celery, chopped
1 can diced tomatoes
4 cups vegetable broth
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon paprika
1 leaf bay leaf
2 cups fresh spinach, chopped
2 tablespoons olive oil
to taste salt and pepper
for garnish fresh parsley, chopped

Instructions

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the chopped carrots and celery to the pot, stirring occasionally. Cook for 5-7 minutes until the vegetables begin to soften.
Incorporate the drained chickpeas, diced tomatoes (with their juice), vegetable broth, dried oregano, thyme, paprika, and the bay leaf.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover and let simmer for 20 minutes, allowing the flavors to meld.
After 20 minutes, add the chopped spinach and cook for an additional 5 minutes until the spinach is wilted.
Remove the bay leaf, and season the soup with salt and pepper to taste.
Serve hot, garnished with freshly chopped parsley for extra flavor.

Notes

Serve the soup in rustic bowls, drizzling a little extra olive oil on top and adding a sprinkle of parsley for a vibrant touch. Enjoy with crusty bread on the side!

Keyword chickpeas, healthy, soup, vegetarian