There’s something about a cozy bowl of soup that just resets your day. Whether it’s rainy outside, you’re working from home, or you just want something soul-soothing and satisfying — this Creamy Tuscan Chickpea Soup checks every box.
It’s hearty but not heavy, creamy without any dairy, and packed with nourishing ingredients like chickpeas, garlic, sun-dried tomatoes, and leafy greens. The flavors are rustic and rich, inspired by Italian countryside kitchens, but made in under 30 minutes right on your stovetop.
This is the lunch you’ll crave again and again — especially when you need something warm and grounding.
🍅 Why You'll Fall in Love with This Soup
This recipe brings major cozy café energy but with better ingredients and no mystery cream. Instead of heavy dairy, we blend a portion of the chickpeas with broth to create that perfect velvety base. Then we layer in aromatics, tender greens, and bursts of flavor from sun-dried tomatoes and fresh herbs.
Not only is it delicious, but it’s naturally vegan, gluten-free, and full of fiber, protein, and minerals. And yes — it tastes even better the next day.
🛒 What You’ll Need
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2 cans chickpeas (drained and rinsed)
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1 tbsp olive oil
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1 small yellow onion, diced
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3 garlic cloves, minced
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1/3 cup sun-dried tomatoes (in oil, drained and chopped)
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4 cups vegetable broth
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1 tsp dried thyme
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1 tsp dried oregano
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Salt and black pepper to taste
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2 big handfuls of fresh spinach or kale
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Juice of half a lemon
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Optional: red pepper flakes or nutritional yeast for extra flavor
🥄 How to Make It
Start by heating olive oil in a large pot over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Add garlic, thyme, and oregano, and stir for another minute until fragrant.
Add the chickpeas, reserving about 1 cup. Stir in the sun-dried tomatoes and pour in the vegetable broth. Let everything simmer for 10–12 minutes to bring the flavors together.
Now here’s the creamy trick: Use an immersion blender to blend about half the soup directly in the pot, or transfer 2 cups to a blender and blend until smooth, then return it to the pot. This gives the soup that creamy texture without using cream.
Add the reserved chickpeas and spinach or kale. Let the greens wilt down, then finish with a squeeze of lemon, salt, and pepper to taste.
🍋 Optional Add-Ons for the Vibe
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A swirl of olive oil or cashew cream on top
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Toasted sourdough or garlic bread on the side
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A sprinkle of red chili flakes or fresh basil
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A soft-boiled egg for extra protein (if not vegan)
This soup pairs beautifully with a lazy afternoon, a good playlist, and some quiet time. It stores well in the fridge for 3–4 days, making it the perfect meal-prep lunch for the week.
Nourish Your Midday Like You Mean It
Lunch doesn’t have to be rushed or boring. A warm, flavorful soup like this can be grounding — a moment to slow down, recharge, and care for your body in the middle of the chaos.
Bookmark this one, because once you try it, it’ll be in your weekly lunch rotation for good.
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