Description
Mediterranean magic comes alive in this hearty Tuscan chickpea stew, blending rustic Italian flavors with wholesome ingredients. Packed with protein, herbs, and seasonal vegetables, this dish promises a delightful journey through Mediterranean culinary traditions you’ll savor with every comforting spoonful.
Ingredients
Scale
Main Vegetables:
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 cup cauliflower florets
- 1 green bell pepper, diced
- 2 cloves garlic, minced
- 2 cups fresh spinach
Protein and Legumes:
- 1 can (15 ounces / 425 grams) pinto beans, drained and rinsed
Liquids and Seasonings:
- 1 tablespoon olive oil
- 1 can (14 ounces / 400 grams) diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh basil leaves, for garnish
- Grated Parmesan cheese, for serving
Instructions
- Heat olive oil in a large pot over medium heat (around 350°F), creating a flavorful foundation for the soup.
- Introduce diced onion, carrots, and celery to the hot oil, sautéing for approximately 5 minutes until vegetables soften and become slightly translucent.
- Incorporate minced garlic and cauliflower florets, stirring for 2-3 minutes until garlic releases its aromatic essence and cauliflower begins to tenderize.
- Add green bell pepper, diced tomatoes with juice, vegetable broth, and drained pinto beans to the pot, creating a robust mixture.
- Sprinkle dried oregano, salt, and pepper into the liquid, then raise heat to bring the soup to a rolling boil.
- Reduce heat and allow the soup to simmer gently for 15-20 minutes, enabling flavors to intertwine and vegetables to reach optimal tenderness.
- Moments before serving, fold in fresh spinach, cooking for an additional 2-3 minutes until leaves wilt and integrate seamlessly.
- Perform a final taste assessment, adjusting seasonings as needed for perfect balance.
- Ladle the steaming soup into bowls, garnishing with fresh basil leaves and a delicate sprinkle of grated Parmesan cheese for an elegant finish.
Notes
- Always choose fresh, ripe vegetables for maximum flavor and nutrition boost.
- Dice vegetables uniformly to ensure consistent cooking and appealing texture.
- Drain and rinse canned beans thoroughly to reduce sodium and improve digestibility.
- Experiment with herb combinations like thyme or rosemary for personalized Mediterranean flair.
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 6
- Calories: 150
- Sugar: 4 g
- Sodium: 400 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 7 g
- Protein: 7 g
- Cholesterol: 2 mg