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
