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