Description
Creamy Tuscan Chickpea Soup is a hearty plant-based soup made with chickpeas, vegetables, sun-dried tomatoes, and coconut cream simmered in a flavorful Mediterranean-style broth.
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 liter) vegetable stock
1 cup (250 ml) coconut cream
½ cup (30 g) sun-dried tomatoes
2 cups (75 g) black kale (cavolo nero)
Salt and freshly ground black pepper to taste
Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery and cook for 5–7 minutes until the vegetables soften and the onion becomes translucent.
- Stir in the chopped garlic, Italian seasoning, and red chili flakes. Cook for about 1 minute until fragrant.
- Add the tomato paste and stir well to coat the vegetables.
- Pour in the chickpeas, cubed potatoes, and vegetable stock. Bring the soup to a gentle boil.
- Reduce the heat and simmer for 10–15 minutes until the potatoes are fork-tender.
- For extra creaminess, scoop out 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 until the kale wilts and becomes tender.
- Season with salt and freshly ground black pepper to taste and serve hot.
Notes
Substitute one can of chickpeas with white beans for a slightly different texture.
Add extra red chili flakes if you prefer more heat.
A splash of unsweetened plant-based milk can be added with the coconut cream for extra richness.
A squeeze of fresh lemon juice at the end brightens the flavors.
Spinach or regular kale can be used instead of black kale.
For oil-free cooking, sauté the vegetables in a splash of vegetable stock instead of olive oil.
Store leftovers in the refrigerator for up to 4 days or freeze for up to 2 months.
If the soup thickens during storage, add vegetable stock or water when reheating.
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 320 kcal
- Sugar: 7 g
- Sodium: 820 mg
- Fat: 14 g
- Saturated Fat: 7 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 10 g
- Protein: 11 g
- Cholesterol: 0 mg
