Description
Creamy Tuscan Chickpea Soup
Inspired by the comforting flavors of Tuscany, this creamy chickpea soup is the perfect hearty dish for a cozy night in. Loaded with protein-packed chickpeas, creamy coconut milk, and flavorful sun-dried tomatoes, this vegan delight is full of Mediterranean goodness. It’s rich, satisfying, and so easy to make!
1 tbsp olive oil
1 medium onion, diced
2 medium carrots, diced
3-4 celery stalks, diced
2 large garlic cloves, finely chopped
½ tbsp Italian seasoning
¼ tsp red chili flakes
2 tbsp tomato paste
2 cans (14 oz) chickpeas, drained and rinsed
½ lb potatoes, peeled and cubed
5 cups vegetable stock
1 cup coconut cream
½ cup sun-dried tomatoes
2 cups black kale
Salt & pepper
Directions:
1. Sauté onion, carrots, and celery in olive oil until softened.
2. Add garlic, seasoning, and chili flakes, cooking for 1 min.
3. Stir in tomato paste, chickpeas, potatoes, and stock. Simmer for 15 mins.
4. Blend some soup for creaminess; return to pot.
5. Stir in coconut cream, sun-dried tomatoes, and kale. Simmer until kale wilts.
Prep Time: 10 mins
Kcal: 289 per serving
Step-by-Step Guide
1. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for 8-10 minutes until the vegetables are softened and fragrant.
2. Add the chopped garlic, Italian seasoning, and red chili flakes. Stir constantly and cook for 1 minute until the garlic is aromatic.
3. Stir in the tomato paste and cook for another minute to deepen its flavor. Add the drained chickpeas, cubed potatoes, and vegetable stock. Bring to a boil, then reduce heat to a simmer. Cover and cook for 15 minutes, or until the potatoes are fork-tender.
4. For a creamy texture, carefully ladle 2-3 cups of the soup (focusing on the chickpeas and vegetables) into a blender. Blend until smooth, then return the puree to the pot. This thickens the soup base beautifully.
5. Stir in the coconut cream, sun-dried tomatoes, and chopped black kale. Simmer for an additional 5-7 minutes until the kale has wilted and the soup is heated through. Season generously with salt and pepper to taste.
Serving Suggestions
Serve this hearty soup hot in deep bowls. For a complete meal, pair it with a slice of crusty, toasted sourdough bread for dipping. A sprinkle of nutritional yeast or vegan parmesan on top adds a savory, cheesy note. A simple side salad with a lemon vinaigrette balances the soup’s richness perfectly.
How-to Summary
Sauté your aromatic vegetables (onion, carrot, celery), then add garlic and spices. Stir in tomato paste, chickpeas, potatoes, and stock, simmering until potatoes are tender. Blend a portion of the soup for creaminess, then return it to the pot. Finish by stirring in coconut cream, sun-dried tomatoes, and kale until wilted. Season and serve.
Frequently Asked Questions
Can I use regular milk instead of coconut cream?
For a vegan soup, coconut cream is essential for richness. For a dairy version, heavy cream can be substituted, but the flavor profile will change.
How do I store and reheat leftovers?
Store cooled soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over low heat, adding a splash of stock if it has thickened too much.
What can I use instead of black kale?
Curly kale, Swiss chard, or spinach are excellent substitutes. Add spinach at the very end, as it wilts much faster.
Is there a way to make this soup in a slow cooker?
Yes. Sauté the vegetables first for best flavor, then transfer everything except the coconut cream and kale to the slow cooker. Cook on low for 6-8 hours. Stir in the coconut cream and kale 30 minutes before serving.
Can I freeze this soup?
You can freeze it, but the texture of the potatoes and coconut cream may change slightly upon thawing. Thaw overnight in the fridge and reheat gently, stirring well.
Common Mistakes to Avoid
- Not sautéing vegetables long enough: This builds the foundational flavor. Cook until truly softened.
- Adding kale too early: Add it at the end to retain its color and texture without becoming mushy.
- Skipping the blend step: Blending a portion is key for the signature creamy texture without needing a roux.
- Using weak stock: A flavorful, high-quality vegetable stock is crucial as it forms the soup’s base.
Conclusion
This Creamy Tuscan Chickpea Soup is a testament to how simple ingredients can create a deeply satisfying and nutritious meal. Its rich, velvety texture and robust Mediterranean flavors make it a perfect dish for any season. Easy to prepare and endlessly adaptable, it’s sure to become a cherished recipe in your weekly rotation. Enjoy the comfort in every spoonful!