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Creamy Tuscan Chickpea Soup: A Plant-Based Delight

Creamy Tuscan Chickpea Soup
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This creamy Tuscan chickpea soup is a plant-based delight that brings together the rich, comforting flavors of the Mediterranean. Packed with protein-rich chickpeas, hearty vegetables, and a creamy coconut broth, this soup is both nourishing and satisfying. Perfect for a cozy weeknight dinner or meal prep, it’s ready in just 40 minutes! Serve it with crusty bread for a complete meal.

Ingredients

Scale
  • 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 liters) vegetable stock
  • 1 cup (250 ml) coconut cream
  • ½ cup (30 g) sundried tomatoes, chopped
  • 2 cups (75 g) black kale (cavolo nero), chopped
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Sauté the Vegetables:
    Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened and the onion is translucent.
  2. Add Aromatics:
    Stir in the garlic, Italian seasoning, and red chili flakes. Cook for another minute until fragrant.
  3. Build the Soup Base:
    Add the tomato paste and stir to coat the vegetables. Then, add the chickpeas, potatoes, and vegetable stock. Bring the mixture to a boil, then reduce the heat to a simmer. Cook for 10-15 minutes, or until the potatoes are tender.
  4. Optional Creamy Step:
    For a creamier texture, remove about 1-2 cups of the soup and blend until smooth. Return the blended mixture to the pot.
  5. Finish the Soup:
    Stir in the coconut cream, sundried tomatoes, and black kale. Simmer for another 3-5 minutes, or until the kale is wilted and tender.
  6. Season and Serve:
    Taste and adjust seasoning with salt and pepper. Serve hot with a side of crusty bread.

Notes

  • Make it Spicier: Add an extra pinch of red chili flakes or a dash of hot sauce for a kick.
  • Swap Greens: If you can’t find black kale, use regular kale or spinach.
  • Cream Substitute: If you don’t have coconut cream, use full-fat coconut milk or cashew cream for a similar richness.
  • Meal Prep: This soup stores well in the fridge for up to 4 days or can be frozen for up to 3 months.

Nutrition

Find it online: https://recipes.swedishinarabic.net/creamy-tuscan-chickpea-soup-a-plant-based-delight/