Experience the comforting embrace of Mediterranean cuisine with this Creamy Tuscan Chickpea Soup. Combining protein-rich chickpeas, tender potatoes, and nutrient-dense black kale, all enveloped in a luscious coconut cream broth, this soup offers a harmonious blend of flavors and textures that delight the palate.
Infused with aromatic Italian herbs and the subtle tang of sun-dried tomatoes, each spoonful transports you to the heart of Tuscany. Whether you’re seeking a hearty meal on a chilly day or a wholesome dish to nourish your body, this vegan and gluten-free soup is a perfect choice that promises both satisfaction and warmth.
Full Recipe:
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 medium carrots, diced
- 3-4 celery stalks, diced
- 2 large garlic cloves, finely chopped
- ½ tablespoon Italian seasoning
- ¼ teaspoon red chili flakes
- 2 tablespoons tomato paste
- 2 cans (14 oz / 400 g) chickpeas, drained and rinsed
- ½ lb (225 g) potatoes, peeled and cubed
- 5 cups (1.25 liters) vegetable stock
- 1 cup (250 ml) coconut cream
- ½ cup (30 g) sun-dried tomatoes, chopped
- 2 cups (75 g) black kale (cavolo nero), chopped
- Salt and freshly ground black pepper to taste
Directions:
- Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5-7 minutes until the vegetables are softened and the onion is translucent.
- Add the garlic, Italian seasoning, and red chili flakes; cook for another minute.
- Stir in the tomato paste, then add the chickpeas, potatoes, and vegetable stock. Bring to a boil, then reduce the heat and simmer for 10-15 minutes or until the potatoes are tender.
- For a creamier texture, remove a portion of the soup, blend until smooth, and return it to the pot.
- Stir in the coconut cream, sun-dried tomatoes, and black kale. Simmer for another 3-5 minutes or until the kale is wilted.
- Adjust the seasoning to taste and serve hot with a chunk of your favorite crusty bread.
Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes
Kcal: 289 kcal | Servings: 6 servings
Why You’ll Love This Recipe
- Nutrient-Packed: Chickpeas provide plant-based protein and fiber, while kale offers vitamins and minerals.
- Naturally Vegan & Gluten-Free: A great option for those with dietary restrictions.
- One-Pot Simplicity: Easy to prepare with minimal cleanup.
- Perfect for Meal Prep: This soup stores well and develops even richer flavors the next day.
Serving Suggestions
Pair this soup with warm, crusty bread for dipping, or serve alongside a fresh green salad for a balanced meal. To enhance the flavors, drizzle with extra virgin olive oil and sprinkle with red pepper flakes for a bit of heat.
Storage and Reheating
- Refrigeration: Store in an airtight container for up to 4 days.
- Freezing: Freeze for up to 3 months in freezer-safe containers.
- Reheating: Warm on the stove over low heat, adding a splash of vegetable broth if needed to adjust consistency.
This Creamy Tuscan Chickpea Soup is a cozy and comforting dish that fits any season. Whether you’re looking for a light lunch or a hearty dinner, this recipe delivers bold flavors with a nourishing touch.
Ingredient Substitutions & Variations
This Creamy Tuscan Chickpea Soup is incredibly versatile. Here are some ways you can customize it to suit your preferences or dietary needs:
Substitutions
- Chickpeas: Swap with white beans (cannellini or great northern) for a slightly different texture.
- Coconut Cream: Use cashew cream or a splash of oat milk for a different plant-based creaminess. If you’re not vegan, heavy cream works well too.
- Black Kale (Cavolo Nero): Substitute with regular kale, spinach, or Swiss chard.
- Sun-Dried Tomatoes: Fresh cherry tomatoes or roasted red peppers can provide a similar sweetness.
- Potatoes: Use sweet potatoes for a hint of natural sweetness and added nutrients.
Enhancements
- More Protein: Add cooked quinoa, lentils, or diced tofu for extra protein.
- Extra Hearty: Stir in cooked pasta, such as small shells or orzo, for a more filling meal.
- Cheesy Twist: If you’re not dairy-free, add a sprinkle of grated Parmesan or nutritional yeast for a cheesy, umami boost.
- Heat Lovers: Increase the chili flakes or add a dash of hot sauce for extra spice.
Cooking Tips for the Best Flavor
- Sauté the Aromatics Well – Cooking the onion, garlic, and spices thoroughly before adding liquids will enhance the depth of flavor.
- Blend for a Creamier Texture – If you prefer a thicker soup, blend a portion and stir it back in.
- Let It Sit – Like many soups, this one tastes even better the next day as the flavors meld together.
- Use Quality Stock – A rich vegetable stock will make all the difference in flavor.
Frequently Asked Questions
Can I make this in an Instant Pot?
Yes! Sauté the onion, garlic, and seasonings on “Sauté” mode, then add the chickpeas, potatoes, and stock. Pressure cook on high for 5 minutes, then quick release. Stir in the coconut cream, kale, and sun-dried tomatoes at the end.
How do I make this soup oil-free?
Skip the olive oil and sauté the vegetables using a splash of vegetable broth or water.
Can I make it nut-free?
Yes! This recipe is naturally nut-free as long as you use coconut cream or a dairy-free alternative without nuts.
What to Serve with This Soup
This Tuscan Chickpea Soup pairs wonderfully with:
- Crusty sourdough bread or garlic bread for dipping
- A side of roasted vegetables (zucchini, bell peppers, or carrots)
- A fresh Caprese salad or a simple arugula and lemon salad
- A drizzle of basil pesto for an extra Italian touch
Conclusion
This Creamy Tuscan Chickpea Soup is a warm, hearty, and nourishing dish that brings the comforting flavors of Tuscany straight to your kitchen. With its rich, creamy texture, wholesome ingredients, and simple one-pot preparation, it’s perfect for busy weeknights or meal prepping ahead of time. Whether you enjoy it as a light lunch with crusty bread or as a satisfying dinner, this soup is sure to become a staple in your recipe collection.
Best of all, it’s highly customizable—swap ingredients to suit your taste, add a protein boost, or spice it up to your liking. Plus, since it’s naturally vegan and gluten-free, it’s a great option for a variety of dietary needs.
Give this Tuscan Chickpea Soup a try, and let the bold, savory flavors transport you to the heart of Italy with every spoonful. Enjoy!