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Creamy Tuscan Chickpea Soup

Creamy Tuscan Chickpea Soup: Your New Favorite Comfort Bowl

This Creamy Tuscan Chickpea Soup warms the soul with protein-packed ingredients, making it a comforting and healthy meal.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Italian
Calories: 350

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil Substitute with vegetable oil for a neutral flavor.
  • 1 medium Onion Yellow or white onion works best.
  • 2 medium Carrots Can be replaced with parsnips for a unique flavor.
  • 2 stalks Celery No substitute necessary.
  • 3 cloves Garlic Use fresh for the best aroma.
  • 1 teaspoon Italian Seasoning Opt for homemade or store-bought.
  • 1 teaspoon Red Chili Flakes Adjust to taste or omit for a milder soup.
  • 2 tablespoons Tomato Paste Can substitute with sun-dried tomato paste.
  • 2 cups Chickpeas Canned for convenience or dried, pre-cooked varieties work well.
  • 2 medium Potatoes Yukon Gold or Russet are ideal.
  • 1 cup Coconut Cream Alternatively, use thick coconut milk or a plant-based cream.
  • 1/2 cup Sundried Tomatoes Drain well if packed in oil.
  • 2 cups Black Kale (Cavolo Nero) Can substitute with regular kale or spinach.

Equipment

  • large pot

Method
 

Step-by-Step Instructions for Creamy Tuscan Chickpea Soup
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add diced onion, carrots, and celery, stirring frequently for 5-7 minutes until softened and translucent.
  2. Add 3 cloves of finely chopped garlic, 1 teaspoon of Italian seasoning, and a pinch of red chili flakes to the pot. Cook for an additional minute until the garlic is golden and aromatic.
  3. Stir in 2 tablespoons of tomato paste, and cook for about 2 minutes. Then add 2 cups of chickpeas, 2 diced potatoes, and 4 cups of vegetable stock. Bring this mixture to a boil.
  4. Once boiling, cover the pot and reduce the heat to low. Let the soup simmer for 10-15 minutes, or until the potatoes are tender.
  5. Ladle out about half of the soup into a blender. Blend until creamy, then return this mixture to the pot.
  6. Incorporate 1 cup of coconut cream, 1/2 cup of sundried tomatoes, and 2 cups of black kale into the pot. Stir and simmer for an additional 3-5 minutes.
  7. Taste your soup and adjust the seasoning with salt and pepper to your liking. Serve hot, garnished with fresh herbs if desired.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 12gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 600mgPotassium: 700mgFiber: 12gSugar: 5gVitamin A: 2000IUVitamin C: 20mgCalcium: 80mgIron: 4mg

Notes

Serve with a side of crusty bread to complete your meal. This soup tastes even better the next day, making it great for meal prep and easy storage.

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