Why You’ll Love This Recipe
- Hearty and Satisfying: Packed with protein and fiber from chickpeas and vegetables, this soup is both filling and nourishing.
- Vegan and Dairy-Free: Enjoy a creamy texture without any dairy, making it suitable for various dietary preferences.
- Bursting with Flavor: The combination of sun-dried tomatoes, garlic, and Italian herbs creates a rich and savory taste experience.
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 (optional)
- 2 tablespoons tomato paste
- 2 cans (14 oz each) chickpeas, drained and rinsed
- ½ pound (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
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 5-7 minutes until the vegetables are softened and the onion is translucent.
- Add Aromatics: Stir in finely chopped garlic, Italian seasoning, and red chili flakes (if using). Cook for another minute until fragrant.
- Incorporate Tomato Paste: Mix in the tomato paste, ensuring the vegetables are well-coated.
- Add Chickpeas and Potatoes: Introduce the drained chickpeas and cubed potatoes to the pot, stirring to combine.
- Pour in Vegetable Stock: Add the vegetable stock, bring the mixture to a boil, then reduce the heat and let it simmer for 10-15 minutes, or until the potatoes are tender.
- Blend for Creaminess: Use an immersion blender to blend a portion of the soup to achieve your desired level of creaminess, leaving some chunks for texture.
- Add Coconut Cream and Sun-Dried Tomatoes: Stir in the coconut cream and chopped sun-dried tomatoes, allowing the soup to heat through.
- Introduce Kale: Add the chopped kale, cooking for an additional 2-3 minutes until wilted.
- Season and Serve: Season with salt and freshly ground black pepper to taste. Serve hot, optionally garnished with roasted chickpeas or a drizzle of olive oil.
Servings and Timing
- Servings: This recipe yields approximately 6 servings.
- Preparation Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
Variations
- Protein Boost: Add cooked quinoa or orzo pasta for extra substance.
- Herb Enhancements: Incorporate fresh herbs like rosemary or thyme for additional flavor depth.
- Spice It Up: Increase the amount of red chili flakes or add a dash of hot sauce for a spicier kick.
- Leafy Greens Alternatives: Substitute kale with spinach or Swiss chard based on your preference.
Storage/Reheating
- Storage: Allow the soup to cool completely before transferring it to an airtight container. Refrigerate for up to 3-4 days.
- Reheating: Reheat on the stovetop over medium heat, stirring occasionally until warmed through. If the soup has thickened, add a splash of vegetable stock or water to reach the desired consistency.
- Freezing: This soup freezes well. Place cooled soup in freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
FAQs
Can I use dried chickpeas instead of canned?
Yes, but you'll need to soak and cook them beforehand, which will extend the preparation time.
Is there a substitute for coconut cream?
You can use the thick part of canned coconut milk or opt for dairy-free alternatives like almond or oat cream.
How can I make the soup spicier?
Increase the amount of red chili flakes or add a pinch of cayenne pepper.
Can I add other vegetables to this soup?
Absolutely! Zucchini, bell peppers, or leeks would make great additions.
What can I serve with this soup?
Crusty bread, garlic bread, or a side salad pair well with this hearty soup.
How do I store leftovers?
Store cooled soup in an airtight container in the refrigerator for up to 4 days.
Creamy Tuscan Chickpea Soup
- Total Time: 40 minutes
- Yield: 6 Servings
- Diet: Vegan
Description
Indulge in the rich, comforting flavors of this Creamy Tuscan Chickpea Soup. Made with protein-packed chickpeas, sun-dried tomatoes, garlic, and Tuscan kale, this vegan and dairy-free soup delivers a creamy, satisfying experience without any heavy ingredients. Perfect for meal prep and easy to customize, it's a must-try for a nourishing and delicious meal!
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 (optional)
- 2 tablespoons tomato paste
- 2 cans (14 oz each) chickpeas, drained and rinsed
- ½ pound (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
Instructions
- Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5-7 minutes until softened.
- Add Aromatics: Stir in garlic, Italian seasoning, and red chili flakes. Cook for 1 minute until fragrant.
- Incorporate Tomato Paste: Mix in the tomato paste, coating the vegetables evenly.
- Add Chickpeas and Potatoes: Stir in chickpeas and potatoes, combining well.
- Pour in Vegetable Stock: Add the vegetable stock, bring to a boil, then reduce heat and simmer for 10-15 minutes, or until potatoes are tender.
- Blend for Creaminess: Use an immersion blender to partially blend the soup, leaving some chunks for texture.
- Add Coconut Cream & Sun-Dried Tomatoes: Stir in coconut cream and sun-dried tomatoes, allowing the soup to heat through.
- Introduce Kale: Add chopped kale, cooking for an additional 2-3 minutes until wilted.
- Season & Serve: Adjust seasoning with salt and black pepper. Serve hot, optionally garnished with roasted chickpeas or olive oil.
Notes
- Extra Protein: Add cooked quinoa or orzo pasta for extra heartiness.
- Storage: Keep leftovers in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze for up to 3 months and thaw overnight before reheating.
- Customization: Use spinach or Swiss chard instead of kale, or add extra veggies like zucchini or bell peppers.
- Prep Time: 10 minutes
- Cook Time: 30minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
