Go Back
+ servings
Creamy Tuscan Chickpea Soup

Creamy Tuscan Chickpea Soup for Cozy Nights In

This Creamy Tuscan Chickpea Soup is a delightful dairy-free recipe, perfect for chilly evenings, loaded with nourishing ingredients.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Italian
Calories: 280

Ingredients
  

For the Base
  • 2 tablespoons olive oil use extra virgin for a richer taste
  • 1 medium onion diced
  • 2 medium carrots diced
  • 2 stalks celery diced
  • 4 cloves garlic minced
For Seasoning
  • 1 tablespoon Italian seasoning
  • 0.25 teaspoon red chili flakes adjust to taste
  • 2 tablespoons tomato paste
For the Soup
  • 2 cans chickpeas drained
  • 2 medium potatoes diced
  • 4 cups vegetable stock
  • 1 cup coconut cream
  • 0.5 cup sundried tomatoes chopped
  • 2 cups black kale chopped

Equipment

  • large soup pot

Method
 

Step‑by‑Step Instructions
  1. In a large soup pot, pour in 2 tablespoons of olive oil and heat over medium heat.
  2. Add 1 diced onion, 2 diced carrots, and 2 diced celery stalks to the pot. Sauté for 5-7 minutes until soft and fragrant.
  3. Stir in 4 minced garlic cloves, 1 tablespoon of Italian seasoning, and ¼ teaspoon of red chili flakes. Cook for about 1 minute.
  4. Mix in 2 tablespoons of tomato paste, then add 2 cans of drained chickpeas, 2 diced potatoes, and 4 cups of vegetable stock. Bring to a boil and then simmer for 10-15 minutes.
  5. Carefully remove about half of the soup and blend until smooth, then return to the pot.
  6. Pour in 1 cup of coconut cream and add ½ cup of chopped sundried tomatoes and 2 cups of chopped black kale. Simmer for an additional 3-5 minutes.
  7. Adjust seasoning with salt and pepper as needed and serve hot.

Nutrition

Serving: 1bowlCalories: 280kcalCarbohydrates: 40gProtein: 12gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 2000IUVitamin C: 30mgCalcium: 60mgIron: 3mg

Notes

Blending only half of the soup keeps it creamy while maintaining some texture.

Tried this recipe?

Let us know how it was!