Description
This Creamy Tuscan Chickpea Soup is a hearty, comforting, and flavorful dish perfect for any season. Combining protein-rich chickpeas with tender potatoes, leafy greens, and fragrant herbs, all simmered in a creamy coconut milk base, this Italian-inspired soup delivers a delicious and nutritious meal that’s both vegan and gluten-free. Ideal for a cozy weeknight dinner, it’s easy to prepare and packed with wholesome ingredients.
Ingredients
Scale
Main Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 2 (15 oz) cans chickpeas, drained and rinsed
- 1 medium russet potato, peeled and diced
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups chopped kale or spinach
- 1/2 cup full-fat coconut milk or heavy cream
- 1 tablespoon lemon juice
Instructions
- Sauté Onions: Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 4–5 minutes until soft and translucent.
- Add Garlic: Stir in the minced garlic and cook for another minute until fragrant.
- Add Base Ingredients: Add the chickpeas, diced potato, vegetable broth, dried thyme, dried rosemary, salt, and black pepper to the pot.
- Simmer: Bring the mixture to a boil, then reduce heat and simmer for 20–25 minutes, or until the potatoes are tender.
- Blend Soup: Use an immersion blender to partially blend the soup, leaving some texture, or transfer half of the soup to a blender and puree, then return it to the pot.
- Add Greens: Stir in the chopped kale or spinach and simmer for 5 more minutes until wilted.
- Finish with Cream and Lemon: Add the coconut milk or heavy cream and lemon juice, stir to combine, and heat through.
- Season and Serve: Taste and adjust seasoning as needed. Serve warm with crusty bread.
Notes
- For a richer flavor, sauté the onion and garlic with a pinch of red pepper flakes.
- Adding a grated carrot or celery stalk along with the onion can enhance the flavor depth.
- Use coconut milk for a dairy-free and vegan version of the soup.
- Serve with crusty bread or a fresh green salad for a more filling meal.
Nutrition
- Serving Size: 1 bowl
- Calories: 310
- Sugar: 5 g
- Sodium: 480 mg
- Fat: 14 g
- Saturated Fat: 7 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 9 g
- Protein: 10 g
- Cholesterol: 0 mg
