Vegan Tuscan Kale Chickpea Soup

This Vegan Tuscan Kale Chickpea Soup is the perfect plant-based comfort and flavorful bowl of goodness for those cold winter days. Packed with flavourful herbs and spices, kale, chickpeas, cannellini beans, carrots, tomatoes, celery, garlic, and onions! This soup is a wholesome, healthy meal and surely does warm things up nicely. Super easy to make and only requires only one pot, a perfect simple midweek meal. Completely Dairy-free, Vegan + Gluten-free.

The ideal pantry soup is this one. I'll even bet that most of you already have these ingredients on hand. Even though we prioritize eating fresh food around here, there's nothing wrong with occasionally opening a few cans, particularly in the dead of winter!

SOUP SEASON IS HERE

I’m such a HUGE fan of soup, so of course, I am really excited to share this recipe with you all. There’s nothing like a hearty plant-based veggie soup, and this recipe is the epitome of that.

While the actual holidays are still weeks away, I've been in full Thanksgiving mode for the past several weeks. Food blogger life! Haha! I'm trying to eat healthily by loading up on my favorite veggie-packed meals in the intervals between testing recipes.

If you’ve been an avid reader of Orchids + Sweet Tea, then you’re probably aware of the delicious soup options that are on our site. And honestly, this soup is just so irresistible and flavorful. I mean—-gosh! I don’t know about you, but I love FLAVOR and COMFORT, and this soup brings out all of that and MORE. 

NEED EASY, DELICIOUS PLANT-BASED SOUP IDEAS?

Loaded Dairy-Free Broccoli Cheddar Soup - This recipe is something truly spectacular. The warmth of veggie-packed flavors and succulent taste makes this bowl of goodness completely irresistible.

Slow Cooker Loaded Vegan Veggie Soup - This is the perfect bowl of heartiness for those cold winter days. Filled with an array of vegetables such as kale, onions, corn, carrots and gracefully paired with small red beans, this soup is quite a healthy meal and surely does warm things up.

Vegan Lasagna Soup - This recipe is packed with nutrition from bell peppers, ripe tomatoes, sweet onions, and green lentil lasagna noodles for a gluten-free and plant-based dinner that hits the spot on chilly nights.

Creamy Garlic Broccoli Kale Rotini Soup - This is sure to keep you warm and comforted. A great nourishing and healthy alternative, this soup boasts of its creaminess made from broccoli + kale, and comes rich in garlic flavor and loaded in nutrients. The addition of veggie rotini adds a beautiful tender texture to this bowl of goodness. The perfect family staple.

Slow Cooker Quinoa Veggie Soup - This recipe is truly a delicious meal for those not-so-warm days. The warmth of great flavors and succulent taste of the individual veggies marrying together makes this bowl of goodness completely irresistible.

How to Store Leftover Soup.

With leftovers, you can always refrigerate the remaining amounts in a tightly sealed container in the refrigerator for up to 3 days, for optimal freshness. Can also be frozen for 4-6 months. To defrost, simply place soup in the refrigerator overnight or at room temperature before reheating on the stovetop to serve.

What To Serve It With

This soup is filling and totally delicious on its own, but if you are looking for something extra, I love serving this Vegan Tuscan Kale Chickpea Soup with my Easy Everything Bagel Cheese Naan Pizza or a simple fluffy homemade bread like this Vegan Garlic Herb Kale Bread. If you’re looking for a crunchy twist you can try adding Homemade Croutons on top! OR If you are looking for something a little more gluten-free or not so carb-heavy, you can pair it with a veggie-packed salad like my Fall Harvest Apple Kale Salad

INGREDIENTS

Here’s what you’ll need to make this Vegan Tuscan Kale Chickpea Soup recipe -

• Onion, celery, and carrot– These vegetables create the delicious, flavorful, aromatic base of the soup.
• Garlic – Besides filling your home with a comforting yummy aroma, it adds depth to the soup flavor.
• Grape tomatoes – Adds a tangy flavor. (Can use canned if you need)
• Chickpeas & Cannellini – Adds a yummy texture.
• Vegetable broth – Use store-bought, or make your own!
• Dried herbs – I add ALOT of different dried herbs to get the Tuscan flavor. These dried herbs add so much complexity to this simple veggie soup.
• Fresh Greens - I use kale, but spinach also works well to add some greens and color in.

What You’ll Love Most About This Soup.

It’s super easy to make.

Simple set + forget it on the stovetop—-Simmer, Simmer, Simmer!

Done in just 30 minutes.

Only requires ONE pot.

Is completely dairy-free, vegan and gluten-free.

Super flavorful.

Perfect Fall + Winter vibes!

Jam-packed with nutrients.

Comes loaded with other great tasting veggies—like carrots, kale (or spinach), onions, and celery.

Did I mention that it’s just TOO GOOD TO NOT GRAB A BOWL + ENJOY?

WHY I LOVE ADDING TUMERIC TO SOUPS!

Turmeric is an amazing ingredient to incorporate into your dishes, especially in this soup. The health benefits that derive from this simple ingredient is so awesome. But if you’re wondering, what turmeric is and where you can find it—no worries. Let’s talk!

Turmeric is the spice that gives curry its yellow hue. That’s right—it creates that bright yellow color all on it’s own. The main ingredient in turmeric—curcumin, is where all the incredible benefits lie. 

Benefits include -

• Improved heart health
• Very strong antioxidant
• Powerful inflammatory effects
• Strong antibacterial effects
• Aids digestion

Let's dig right into this recipe, shall we?

• Begin by adding 1-2 Tbsps of olive oil to a large dutch oven pot over medium-high heat.
• Once heated, add the onions and garlic and Sauté for 1-2 minutes until translucent + fragrant. Add in celery, carrots, tomatoes, and spices + herbs, stirring everything together.
• Add the vegetable broth, water, and juice of half a lemon, followed by the kale, chickpeas, cannellini beans and bay leaf, stirring until well combined and it begins to boil.
• Once boiling, reduce the heat (after 5 minutes) and let simmer for 20-25 minutes or until veggies are tender.
• Remove from heat and serve immediately into prepared bowl(s) and top additional nutritional yeast or diced jalapeños or chopped green onions. Enjoy with a homemade garlic bread or crackers!

I AM OBSESSED WITH SOUP?!

I just love indulging in a good bowl of plant-based nourishing soup is my favorite pass time. I thoroughly enjoy eating all kinds of soup, and this especially stems from my Jamaican background.

In Jamaican culture, they often enjoy various soups such as Jamaican Chicken Soup, Spicy Stew Peas Soup, Beef soup, Chicken foot soup, Fish soup, ‘mannish water’ (goat soup), Pigeon peas soup, and the list goes on.

However, from time to time, I enjoy whipping together season-based soups that offer a burst of flavor that is undeniable, much like this Vegan Tuscan-inspired soup. But if you are interested in checking out more Jamaican-inspired recipes you can check them out HERE!

What Are the Health Benefits of Chickpeas?

Despite their small size, chickpeas are super nutritious for only a moderate amount of calories, making them a great addition to meals or a plant-based protein in their own right. One cup of chickpeas is about 210 calories and contains a high percentage of protein, fiber, and complex carbohydrates. In short, chickpeas are a delicious way to get plant-based protein and feel fuller for longer. 

Chickpeas are also an excellent source of a number of important vitamins, including B6, folate, and other B vitamins. You also get a plethora of minerals, including manganese, copper, iron, magnesium, and even potassium and calcium! Overall, these little guys are super nutrient-dense and great for your body. You can find more information about the benefits of chickpeas HERE.

Healthy Greens Options!

When it comes to vegetables, there are so many benefits, as we all know. While some veggies pack a greater punch when it comes to nutrients, we’ve curated a special list of our Our Top 12 Favorite Healthy Green Leafy Vegetables! Most of these are super popular, while others are underutilized in many dishes. Lettuce Eat, Shall We?

More Comforting Fall Soup Recipes

• Vegan Cheesy Carrot Soup
• Creamy Roasted Garlic Cauliflower Chickpea Soup
• Creamy Vegan White Bean Soup + Sautéed Broccolini
• Fall Detox Sweet Potato Veggie Soup
• Easy Roasted Butternut Squash Soup

MADE OUR RECIPE(S)?

If you make this Vegan Tuscan Kale Chickpea Soup, tag @orchidsnsweettea_ on Instagram and hashtag it #orchidsandsweettea

Vegan Tuscan Kale Chickpea Soup

4.20 from 5 votes

This Vegan Tuscan Kale Chickpea Soup is the perfect plant-based comfort and flavorful bowl of goodness for those cold winter days. Packed with flavourful herbs and spices, kale, chickpeas, cannellini beans, carrots, tomatoes, celery, garlic, and onions! This soup is a wholesome, healthy meal and surely does warm things up nicely. Super easy to make and only requires only one pot, a perfect simple midweek meal. Completely Dairy-free, Vegan + Gluten-free.

Author: Shanika

Prep Time: 15 minutes mins

Cook Time: 30 minutes mins

Total Time: 45 minutes mins

Serves: 6 servings

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Ingredients

• ▢ 1 (15 oz.) can chickpeas, drained + rinsed
• ▢ 1 (15 oz.) can cannellini beans, drained and rinsed
• ▢ 3-4 cups fresh kale, chopped  (See Notes!)
• ▢ 2-3 garlic cloves, minced
• ▢ 1 medium red onion, finely diced
• ▢ 1 large carrot, peeled + diced
• ▢ 2 celery stalks, chopped
• ▢ 2 cups grape tomatoes, halved
• ▢ 4 cups organic vegetable broth (I use Pacific Foods)
• ▢ 1 cup fresh water
• ▢ juice of ½ lemon
• ▢ 1-2 Tbsps Extra virgin olive oil (I use Primal Kitchen)

Spices + Herbs:

• ▢ ½ teaspoon cumin
• ▢ 2 tsps dried oregano (I use McCormick Spice)
• ▢ 1 teaspoon dried parsley
• ▢ 1 teaspoon smoked paprika
• ▢ 1 teaspoon black pepper (I use McCormick Spice)
• ▢ 1 teaspoon sea salt (I use McCormick Spice)
• ▢ 2 tsps dried basil (I use McCormick Spice)
• ▢ 2 tsps turmeric
• ▢ 1 teaspoon red pepper flakes (I use McCormick Spice)
• ▢ 2 tsps garlic powder (I use McCormick Spice)
• ▢ 2 Tbsps Nutritional Yeast
• ▢ 1-2 bay leaves

US Customary - Metric

Instructions

• Begin by adding 1-2 Tbsps of olive oil to a large dutch oven pot over medium-high heat.
• Once heated, add the onions and garlic and Sauté for 1-2 minutes until translucent + fragrant. Add in celery, carrots, tomatoes, and spices + herbs, stirring everything together.
• Add the vegetable broth, water, and juice of half a lemon, followed by the kale, chickpeas, cannellini beans and bay leaf, stirring until well combined and it begins to boil.
• Once boiling, reduce the heat (after 5 minutes) and let simmer for 20-25 minutes or until veggies are tender.
• Remove from heat and serve immediately into prepared bowl(s) and top additional nutritional yeast or diced jalapeños or chopped green onions. Enjoy with a homemade garlic bread or crackers!
• Bon Appetit!

Tips & Tricks

• NUTRITIONAL YEAST: This is a highly nutritious vegan ingredient that has a ton of benefits. Jam packed with B-Vitamins, Folic Acid, Zinc, and Protein. Taste wise—nutritional yeast has a cheesy, nutty, savory, ‘umami’ flavor.
• STORAGE: Leftovers can be stored in a tightly sealed container in the refrigerator for up to 3 days, for optimal freshness. Can also be frozen for 4-6 months. To defrost, simply place soup in the refrigerator overnight or at room temperature before re-heating on the stove top to serve.

  TURMERIC: While adding turmeric is optional, it definitely has benefits: powerful medicinal properties, natural anti-inflammatory ingredient, increases antioxidant activity in the body, and more.

  KALE: If preferred, you can always substitute Kale with Spinach, Bok Choy, or Collard Greens.

  SPICES/HERBS: If desired, you can reduce the amounts slightly. Please know that this recipe is bold in spice/herb flavor, so feel free to adjust based on your tastebuds.
• HOMEMADE VEGAN GARLIC BREAD: INGREDIENTS: 1 full loaf of French Bread, 3-4 Tbsps vegan butter (melted), 1-2 Tbsps Extra virgin olive oil, 2 tablespoon chopped parsley (can also use dried parsley), pinch of sea salt, pinch of black pepper, 1-2 Tbsps mince garlic. DIRECTIONS: Preheat oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper. Place sliced French Bread onto baking sheet (spaced out evenly) and add 1 tablespoon of garlic mixture on each sliced bread. Spread evenly using the spoon. Once all breads are topped, place baking sheet in the oven and bake for 10-15, or until full crisp and brown. Remove from oven and enjoy.

Nutrition

Calories: 168kcal | Carbohydrates: 27g | Protein: 9g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 1058mg | Potassium: 741mg | Fiber: 8g | Sugar: 5g | Vitamin A: 6387IU | Vitamin C: 41mg | Calcium: 180mg | Iron: 4mg

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Vegan Tuscan Kale Chickpea Soup.

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