There’s something uniquely comforting about a hearty, rustic soup, and this Tuscan Chickpea Soup perfectly captures that feeling. It’s a beautifully simple yet deeply flavorful dish that brings the taste of the Italian countryside to your kitchen. With a creamy, velvety texture from coconut cream and a pop of sweetness from sundried tomatoes, this soup is more than just a meal; it’s a bowl of warmth that feels both wholesome and incredibly delicious.
What makes this recipe a keeper? It’s a powerhouse of flavor built on a classic soffritto, but the texture truly sets it apart. The combination of potatoes, tender chickpeas, and luscious coconut cream creates an irresistible velvety base. Plus, the sun-dried tomatoes and black kale give it a robust, earthy character that tastes like it simmered for hours, even though it’s a simple one-pot meal you’ll want to make again and again.
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
- 2 tablespoons tomato paste
- 2 cans (14 oz / 400 g) chickpeas, drained and rinsed
- ½ lb (225 g) potatoes, peeled and cubed
- 5 cups (1.25 liter) vegetable stock
- 1 cup (250 ml) coconut cream
- ½ cup (30 g) sundried tomatoes
- 2 cups (75 g) black kale (cavolo nero), stems removed and leaves chopped
- Salt and freshly ground black pepper to taste
How to Make Tuscan Chickpea Soup
Step 1: Build the Flavor Base
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook, stirring occasionally, for 8-10 minutes until soft. This soffritto builds a sweet, aromatic foundation. Stir in the garlic and cook for one more minute until fragrant.
Step 2: Toast the Spices and Tomato Paste
Next, add the Italian seasoning, red chili flakes, and tomato paste. Stir constantly for one minute to toast the spices and cook out the raw flavor from the tomato paste, creating a richer profile for your Tuscan Chickpea Soup.
Step 3: Simmer the Ingredients
Pour in the vegetable stock, followed by the chickpeas and potatoes. Stir, bring to a boil, then reduce the heat to low. Cover and simmer gently for 20-25 minutes until the potatoes are tender and the flavors have melded.
Step 4: Add the Creaminess and Finishing Touches
Finally, stir in the coconut cream and sundried tomatoes and simmer for another 5 minutes. Add the kale and stir until it wilts, which only takes a couple of minutes. Season with salt and pepper to taste before serving.
My Best Tuscan Chickpea Soup Tips
Use Full-Fat Coconut Cream
For the creamiest, most luxurious texture, always opt for full-fat coconut cream from a can, not the drinking kind from a carton. In my experience, the lower-fat versions can sometimes make the soup a bit thin. The richness of full-fat coconut cream is what gives this soup its signature velvety finish without any dairy.
Don’t Overcook the Kale
I always add the kale right at the very end of cooking. The goal is to wilt it just enough so it becomes tender but still retains a bit of its texture and vibrant, dark green color. If you add it too early, it can become overly soft and lose some of its nutritional punch.
Let the Soup Rest
If you have the time, let the finished soup sit off the heat for about 10 minutes before serving. This brief resting period allows the flavors to settle and meld even further. I’ve found this simple step makes an already delicious soup taste even more cohesive and flavorful.
Variations of Tuscan Chickpea Soup
Feel free to customize this soup to your liking. To make it a more substantial meal, stir in a cup of cooked grains like farro or barley at the end. For those who enjoy a bit of a kick, simply add extra red chili flakes. If you want to brighten up the flavors, a handful of fresh parsley or basil stirred in right before serving adds a burst of freshness that cuts through the richness of this creamy Tuscan Chickpea Soup.
FAQs
How do I store leftover chickpea soup?
Store leftover soup in an airtight container in the refrigerator for up to 4-5 days. The flavors often taste even better the next day.
Can I freeze this Tuscan Chickpea Soup?
Yes, this soup freezes beautifully. Let it cool completely, then transfer it to freezer-safe containers. It will keep for up to 3 months. Thaw in the refrigerator and reheat gently on the stovetop.
Can I use dried chickpeas instead of canned?
Absolutely. If using dried chickpeas, soak 1 cup overnight, then cook them until tender before starting the recipe. This requires extra time but offers a great texture.
What can I serve with this soup?
This soup is wonderful on its own or with crusty bread for dipping. For a fuller meal, serve it with a simple green salad or a classic grilled cheese sandwich.
Hearty Tuscan Chickpea Soup
- Total Time: 1 hour
- Yield: 6 servings 1x
- Diet: Vegan
Description
Indulge in a bowl of pure comfort with this Hearty Tuscan Chickpea Soup. This beautifully simple, one-pot meal captures the rustic flavors of the Italian countryside. Its incredibly creamy and velvety texture, achieved with coconut cream and tender potatoes, is perfectly balanced by the earthy notes of black kale and a sweet pop from sun-dried tomatoes. Deeply flavorful and wholesome, this soup tastes like it has simmered for hours but comes together in just one hour, making it a new weeknight favorite.
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
2 tablespoons tomato paste
2 cans (14 oz / 400 g) chickpeas, drained and rinsed
½ lb (225 g) potatoes, peeled and cubed
5 cups (1.25 liter) vegetable stock
1 cup (250 ml) coconut cream
½ cup (30 g) sundried tomatoes
2 cups (75 g) black kale (cavolo nero), stems removed and leaves chopped
Salt and freshly ground black pepper to taste
Instructions
Build the Flavor Base
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook, stirring occasionally, for 8-10 minutes until soft. This soffritto builds a sweet, aromatic foundation. Stir in the garlic and cook for one more minute until fragrant.
Toast the Spices and Tomato Paste
Next, add the Italian seasoning, red chili flakes, and tomato paste. Stir constantly for one minute to toast the spices and cook out the raw flavor from the tomato paste, creating a richer profile for your soup.
Simmer the Ingredients
Pour in the vegetable stock, followed by the chickpeas and potatoes. Stir, bring to a boil, then reduce the heat to low. Cover and simmer gently for 20-25 minutes until the potatoes are tender and the flavors have melded.
Add the Creaminess and Finishing Touches
Finally, stir in the coconut cream and sundried tomatoes and simmer for another 5 minutes. Add the kale and stir until it wilts, which only takes a couple of minutes. Season with salt and pepper to taste before serving.
Notes
Use Full-Fat Coconut Cream:
For the most luxurious and velvety texture, use full-fat canned coconut cream. The drinking variety from a carton is too thin and won’t provide the same richness.
Don’t Overcook the Kale:
Add the kale at the very end of cooking. You only need to wilt it for a minute or two so it retains its vibrant color, texture, and nutrients.
Let It Rest:
For the best flavor, allow the soup to rest off the heat for 10 minutes before serving. This helps all the wonderful flavors meld together perfectly.
Storage:
Store leftovers in an airtight container in the refrigerator for up to 5 days. This soup also freezes beautifully for up to 3 months.
Variations:
To make the soup even heartier, add a cup of cooked grains like farro or barley. For a fresh finish, stir in a handful of chopped fresh parsley or basil just before serving.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving (approx. 1.5 cups)
- Calories: 305
- Sugar: 9
- Sodium: 650
- Fat: 17
- Saturated Fat: 13
- Unsaturated Fat: 4
- Carbohydrates: 35
- Fiber: 9
- Protein: 8
Keywords: Tuscan soup, chickpea soup, vegan soup, Italian soup, creamy soup, coconut cream soup, kale soup, one-pot meal, healthy soup, rustic soup, vegetarian
