Tuscan Chickpea Soup

Tusan Chickpeak soup

Vegetable soup with noodles without potatoes and cream. Delicious Tuscan vegetable soup. It is a mix of vegetable and tomato soup, although it reminds me of something like a vegetable stew.
You can prepare it in a vegan version using vegetable broth or meat broth, e.g. chicken. It is a vegetable soup without meat, but if you want, you can add pieces of boiled or fried chicken to it.

What ingredients are needed for Tuscan vegetable soup and what can replace them? Recipe modifications:

  • You can replace sweet potatoes with carrots, they are less sweet so you can add more of them.
  • Canned chickpeas, you can use dry chickpeas, but you have to soak them in water for 12-24 hours and then cook for about 1.5 hours. You can add the cooked chickpeas to the soup. You can replace the chickpeas with white beans.
  • You can replace the kale with, for example, spinach or savoy cabbage leaves.
  • Instead of canned tomatoes, you can use passata, tomato paste (add more broth) or tomato juice (it is less acidic).
  • You can replace the onion with leek.
  • You can replace coconut milk (I usually use light, but you can also use regular) with 12% fat cream, and if you want the coconut flavor to be noticeable in the soup, you can add a tablespoon of coconut flakes or coconut flour.
  • You can replace fresh parsley with dried one or add lovage or coriander.
  • Broth – you can cook the soup using ready-made vegetable/chicken/beef broth or cook your own broth from vegetables and meat with bones.
  • Pasta – you can serve the soup with pasta or eat the soup alone. The large amount of vegetables in the soup makes it very filling. You can also serve the soup with a toast sprinkled with olive oil or cheese.
  • Italian herbs are a mixture of oregano, basil, savory, garlic and onion. So you can replace them by adding a teaspoon of oregano, half a teaspoon of basil and half a teaspoon of savory. If you don’t have savory at home, don’t worry. Just oregano and basil will be enough.


Tuscan vegetable soup is perfect for people on a vegan, vegetarian, flexitarian and pescatarian diet.
Tuscan tomato soup does not contain gluten. The proportions given below will make 8 servings of soup.

Read the step-by-step recipe on how to prepare Tuscan vegetable soup and watch the video below the recipe.
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Tusan Chickpeak soup

Tuscan Chickpea Soup

A warming and nutritious soup that takes less than 40 minutes to prepare! Delicious and simple. The perfect one-pot dinner. A lot of vegetables. A great idea for a meatless dinner.
5 from 1 vote
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Soups
Cuisine Italian
Servings 8 portions
Calories 369 kcal

Tuscan Chickpea Soup Recipe

Ingredients
  

  • ½-1 sweet potato (the more sweet potato, the sweeter the soup)
  • 100 g dried tomatoes
  • 300 g chickpea
  • 200 ml coconut milk
  • 80 g kale
  • 1 bunch parsley
  • 1 onion
  • 3 cloves garlic
  • 400 g canned tomatoes
  • 1 l stock
  • 4 bay leaves
  • 1 pinch ground allspice (or a few whole grains)
  • 1 tsp sweet paprika
  • 1 tsp hot paprika
  • 2 tsp Italian herbs
  • olive oil (for frying)
  • pasta (e.g. shells, chifferi rigati, ditalini)
  • salt
  • pepper

Instructions
 

  • Peel the sweet potato and cut it into cubes of approx. 1x1cm. Cut the dried tomatoes into strips. Chop the parsley. Cut the kale into smaller pieces (if you buy packaged, cut kale, you don't have to do this) and get rid of the hard stems. Chop the onion.
    ½-1 sweet potato, 100 g dried tomatoes, 80 g kale, 1 bunch parsley, 1 onion
    Chopping veggies
  • Fry the chopped onion in a pot. At the end, add crushed garlic, chopped sweet potato and spices. Fry for a minute and add the broth. Cover and cook for 10 minutes.
    After 10 minutes, add kale, parsley, sun-dried tomatoes, canned tomatoes, coconut milk and chickpeas. Cover and cook for another 15 minutes.
    Serve the soup with noodles, e.g.
    300 g chickpea, 200 ml coconut milk, 3 cloves garlic, 400 g canned tomatoes, 1 l stock, 4 bay leaves, 1 pinch ground allspice, 1 tsp sweet paprika, 1 tsp hot paprika, 2 tsp Italian herbs, olive oil, pasta, salt, pepper
    Boiling soup

Video

Watch how to make Tuscan Chickpea Soup step by step video.
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Nutrition

Serving: 100gCalories: 123kcal (6%)Carbohydrates: 18g (6%)Protein: 4g (8%)Fat: 4g (7%)Saturated Fat: 2g (13%)Sodium: 210mg (9%)Potassium: 254mg (7%)Fiber: 3g (11%)Sugar: 3g (3%)Vitamin A: 1,462IU (29%)Vitamin C: 13mg (16%)Vitamin E: 1mg (4%)Vitamin K: 55µg (53%)Calcium: 38mg (4%)Iron: 2mg (9%)Manganese: 0mg (17%)Magnesium: 29mg (7%)Zinc: 1mg (4%)

Percent Daily Values are based on a 2,000 calorie diet

Have you made this recipe?Show it off and add a photo in the comments!

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