This Creamy Tuscan Chickpea Soup is a heartwarming blend of tender vegetables, protein-packed chickpeas, and aromatic Italian seasonings, all swimming in a luscious, coconut cream broth. Ready in just 40 minutes, this Mediterranean-inspired soup delivers deep, rustic flavors that taste like they’ve been simmering all day. It’s the perfect cozy meal for busy weeknights when you want something nourishing and satisfying without hours in the kitchen!
Why You’ll Love This Recipe
- Weeknight Wonder: From chopping board to dinner table in just 40 minutes, making it perfect for those evenings when you want something homemade but don’t have hours to spare.
- Hearty and Filling: The combination of chickpeas and potatoes creates a substantial soup that satisfies even the hungriest appetites without being heavy.
- Plant-Based Goodness: Completely vegetarian and easily made vegan, this soup packs a nutritional punch with protein-rich chickpeas and vitamin-loaded vegetables.
- Flavor Explosion: The Italian seasonings, sundried tomatoes, and coconut cream create a depth of flavor that tastes like it took hours to develop.
Ingredients You’ll Need
- Olive oil: The foundation of any good Mediterranean dish, providing a fruity base for sautéing your vegetables.
- Onion, carrots, and celery: This classic mirepoix creates the flavor foundation for the soup. Make sure to dice them evenly for consistent cooking.
- Garlic: Adds that essential aromatic punch. Fresh is definitely best here!
- Italian seasoning: A convenient blend of oregano, basil, thyme, and rosemary that instantly transports your taste buds to Tuscany.
- Red chili flakes: Just enough to wake up your palate without overwhelming the soup. Adjust according to your heat preference.
- Tomato paste: Concentrated tomato flavor that adds richness and depth to the broth.
- Chickpeas: The star of the show! They provide protein, fiber, and a wonderful texture. Canned ones work perfectly fine—just remember to rinse them well.
- Potatoes: They add heartiness and help thicken the soup naturally. Choose a waxy variety that holds its shape when cooked.
- Vegetable stock: The liquid base that ties everything together. Homemade is lovely, but a good quality store-bought version works wonderfully too.
- Coconut cream: Creates that luxurious, velvety texture without using dairy. Its subtle sweetness beautifully balances the savory elements.
- Sundried tomatoes: These little flavor bombs add a concentrated, sweet-tart punch and wonderful chewy texture.
- Black kale: Also known as cavolo nero or Tuscan kale, it adds earthy flavor, texture, and beautiful color. It’s hardier than regular kale and holds up better in soups.
Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.
Variations
Protein Boost
Transform this soup by adding Italian sausage (regular or plant-based) or shredded rotisserie chicken for extra protein. Brown the meat before adding the vegetables for maximum flavor development.
Grain Addition
Turn this into a one-pot meal by adding 1/2 cup of farro, barley, or small pasta shapes like ditalini. Just increase the broth by 1-2 cups to account for the liquid absorption.
Mediterranean Twist
Stir in some chopped olives, a handful of capers, and finish with fresh basil instead of kale for a Mediterranean flavor profile that’s irresistible.
Spice it Up
For heat lovers, add a diced jalapeño with the onions or stir in a spoonful of harissa paste with the tomato paste for a North African-inspired variation.
How to Make Creamy Tuscan Chickpea Soup
Step 1: Sauté the Aromatics
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery, cooking for 5-7 minutes until softened and fragrant. This slow cooking process builds a flavor foundation that makes all the difference!
Step 2: Add Seasonings
Add the garlic, Italian seasoning, and red chili flakes, cooking for just another minute until fragrant. Be careful not to burn the garlic, as it can quickly become bitter.
Step 3: Build the Base
Stir in the tomato paste, allowing it to caramelize slightly (about 30 seconds) before adding the chickpeas, potatoes, and vegetable stock. This quick caramelization adds incredible depth to the soup.
Step 4: Simmer
Bring everything to a boil, then reduce to a simmer and cook for 10-15 minutes or until the potatoes are tender when pierced with a fork. The soup will start to develop its rich flavors during this time.
Step 5: Cream it Up
For a creamier texture, remove about a third of the soup (making sure to get plenty of chickpeas and potatoes), blend until smooth, then return to the pot. This creates a beautiful balance of chunky and creamy textures.
Step 6: Finish and Serve
Stir in the coconut cream, sundried tomatoes, and black kale. Simmer for another 3-5 minutes until the kale is wilted but still vibrant green. Adjust seasoning with salt and pepper to taste.
Pro Tips for Making the Recipe
- Prep in Advance: Chop all vegetables the night before and store in the refrigerator to make weeknight cooking even faster.
- Texture Control: For a soup with varied textures, mash some chickpeas with a potato masher directly in the pot instead of blending.
- Flavor Boost: Save the oil from your jar of sundried tomatoes and use it in place of regular olive oil for an extra flavor dimension.
- Kale Preparation: Remove the tough center stems from the kale before chopping to ensure tender greens in every bite.
- Thickness Adjustment: If you prefer a thinner soup, add more vegetable stock. For thicker soup, blend more of the chickpeas and potatoes.
How to Serve
This Tuscan chickpea soup shines as a standalone meal, but these accompaniments take it to the next level:
Perfect Pairings
Serve with crusty artisan bread or homemade garlic bread for dipping into that delicious broth. A simple side salad with lemon vinaigrette provides a bright contrast to the creamy soup.
Garnish Options
Top with a drizzle of good quality extra virgin olive oil, a sprinkle of red pepper flakes, some freshly grated Parmesan (or nutritional yeast for a vegan option), and fresh herbs like basil or parsley.
Wine Suggestion
A medium-bodied Tuscan Chianti or crisp Pinot Grigio pairs beautifully with the flavors in this soup.
Make Ahead and Storage
Storing Leftovers
This soup tastes even better the next day! Store in an airtight container in the refrigerator for up to 4 days. The flavors will continue to develop and meld together.
Freezing
Freeze portions in freezer-safe containers for up to 3 months. The soup freezes beautifully, though the potatoes might change texture slightly upon thawing.
Reheating
Warm gently on the stovetop over medium-low heat, stirring occasionally. Add a splash of vegetable broth or water if the soup has thickened too much during storage. Avoid boiling, as this can cause the coconut cream to separate.
FAQs
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Can I use regular kale instead of black kale?
Absolutely! Regular curly kale or even spinach works wonderfully in this recipe. With regular kale, you might want to add it a few minutes earlier as it can take slightly longer to become tender than black kale.
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Is there a substitute for coconut cream if I don’t have it?
Yes, you can use heavy cream for a non-vegan version. For plant-based alternatives, cashew cream works beautifully—simply blend 1 cup of soaked cashews with 3/4 cup water until smooth. In a pinch, full-fat coconut milk will work too, though the soup won’t be quite as creamy.
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Can I make this soup in a slow cooker?
Definitely! Sauté the aromatics first, then transfer everything except the coconut cream and kale to a slow cooker. Cook on low for 6-7 hours or high for 3-4 hours. Add the coconut cream and kale in the last 30 minutes of cooking.
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My soup isn’t as thick as I’d like. How can I thicken it?
The easiest way is to blend more of the soup and return it to the pot. Alternatively, you can mash some of the potatoes and chickpeas against the side of the pot with a wooden spoon. For a quick fix, make a slurry with 1 tablespoon cornstarch and 2 tablespoons cold water, then stir it into the simmering soup.
Final Thoughts
This Creamy Tuscan Chickpea Soup is comfort in a bowl—hearty, flavorful, and nourishing. What I love most is how it brings together simple pantry ingredients to create something truly special in just 40 minutes. Whether you’re looking for a meatless Monday option or a cozy dinner for chilly evenings, this soup delivers big on flavor without demanding hours in the kitchen. Give it a try, and I bet it will quickly become a regular in your meal rotation!
Print
Creamy Tuscan Chickpea Soup Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: Soups
- Method: Stovetop
- Cuisine: Italian-inspired
Description
This Creamy Tuscan Chickpea Soup is a comforting and hearty dish packed with wholesome ingredients like chickpeas, kale, and coconut cream. Infused with robust Italian flavors, a touch of spice, and silky texture, this soup is perfect for cozy nights or as a delightful starter at your dinner table. Serve it with some rustic crusty bread for a truly satisfying experience!
Ingredients
Vegetables and Aromatics
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 medium carrots, diced
- 3–4 celery stalks, diced
- 2 large garlic cloves, finely chopped
Seasoning and Flavor
- 1/2 tablespoon Italian seasoning
- 1/4 teaspoon red chili flakes
Soup Base
- 2 tablespoons tomato paste
- 2 cans (14 oz / 400 g) chickpeas, drained and rinsed
- 1/2 lb (225 g) potatoes, peeled and cubed
- 5 cups (1.25 liter) vegetable stock
- 1 cup (250 ml) coconut cream
- 1/2 cup (30 g) sundried tomatoes
- 2 cups (75 g) black kale (cavolo nero)
- Salt and freshly ground black pepper, to taste
Instructions
- Sauté Vegetables
Heat olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery to the pot, cooking them for 5-7 minutes. Stir occasionally until the vegetables soften, and the onion becomes translucent. - Add Seasoning and Garlic
Stir in the chopped garlic, Italian seasoning, and red chili flakes. Cook for about 1 minute until fragrant, allowing the spices to infuse the vegetables. - Build the Soup Base
Add the tomato paste and mix well to coat the vegetables. Then, add the chickpeas, potatoes, and vegetable stock. Increase heat to bring the mixture to a boil. Once boiling, reduce to a simmer and cook for 10-15 minutes until the potatoes are tender. - Blend for Creaminess (Optional)
If you prefer a smoother soup, remove a small portion of the soup and blend it until creamy. Add the blended mixture back into the pot, stirring well to combine. - Add Coconut Cream and Final Ingredients
Pour in the coconut cream and stir in the sundried tomatoes and black kale. Let the soup simmer for an additional 3-5 minutes, or until the kale is wilted. Adjust the seasonings with salt and freshly ground black pepper to taste. - Serve
Serve the soup hot, paired with a chunk of crusty bread for dipping. Enjoy the creamy and flavorful goodness!
Notes
- If you don’t have coconut cream, you can substitute it with heavy cream or cashew cream for similar results.
- Sundried tomatoes add a burst of umami flavor; make sure to soak them in warm water if they’re not soft.
- You can use baby spinach or Swiss chard as alternatives to black kale.
- To save time, use pre-chopped vegetables or frozen kale.
Nutrition
- Serving Size: 1 bowl
- Calories: 250kcal
- Sugar: 6g
- Sodium: 420mg
- Fat: 10g
- Saturated Fat: 6g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 7g
- Cholesterol: 0mg
