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Cozy Tuscan Chickpea Soup (Macro-Friendly Plant-Based Dinner)
Jenna Parker

Cozy Tuscan Chickpea Soup

This macro-friendly, plant-based Tuscan soup is a one-pot wonder that balances earthy flavors with creamy, luxurious comfort. Packed with protein-rich chickpeas, iron-heavy spinach, and umami-rich sundried tomatoes, it offers a deeply satisfying meal that aligns perfectly with clean-eating goals. The recipe uses a coconut milk base to achieve a silky texture without dairy, making it an ideal choice for a nutritious, cozy weeknight dinner that comes together with simple pantry staples.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Tuscan-inspired
Calories: 320
Ingredients Method Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 1 large yellow onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 4 cups vegetable broth
  • 1/2 cup sundried tomatoes, chopped
  • 1 can (13.5 oz) full-fat coconut milk
  • 3 cups fresh baby spinach
  • Salt and black pepper to taste

Method
 

  1. Heat olive oil in a large pot over medium heat.
  2. Add diced onions and sauté until translucent.
  3. Stir in the minced garlic and cook for 1 minute until fragrant.
  4. Add tomato paste, oregano, and red pepper flakes; stir constantly for 2 minutes to bloom the spices.
  5. Pour in the vegetable broth and chickpeas; bring to a simmer.
  6. Add the sundried tomatoes and simmer for 15 minutes to allow flavors to meld.
  7. Stir in the coconut milk and heat through until warm.
  8. Fold in the fresh baby spinach and stir until just wilted.
  9. Season with salt and pepper to taste before serving.

Notes

Store leftovers in an airtight container in the refrigerator for up to 4 days.
This soup freezes well, though the spinach texture may soften upon reheating.
For a lighter version, use light coconut milk or a plant-based cream alternative.