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–+ servings
Two red bowls with soup and side of bread on a brown wood table.
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4.70 from 13 votes

Comforting Tuscan White Bean Chickpea Soup

This nourishing Comforting Tuscan White Bean Chickpea Soup is not only warming, but it's also a great way to reset your immune system during the cooler months with the added nutrients in every bite!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course, Soup
Keyword: beans, carrots, chickpea, classic, dairy-free, digestion, dinner, easy, fall recipe, food, gluten-free, healthy, healthy bowl, herbs, homemade, indulge, kale, lunch, natural, plant-based, recipe, savory, soup, spices, spinach, traditional, turmeric, tuscan, vegan, veggies, weeknight meals
Servings: 4 servings
Calories: 110kcal
Author: Shanika

Ingredients

SOUP:

  • 2 Tbsps Extra virgin olive oil
  • 3 garlic cloves, minced
  • ½ red onion, chopped (You can also use yellow or white)
  • 1-2 carrots, peeled + chopped
  • 1 (15 oz.) can organic chickpeas, drained + rinsed
  • 1 (15 oz.) can organic white beans, drained and rinsed (See Post above for types of white beans)
  • 1 stalk celery, diced (optional)
  • 2 cups organic chopped kale
  • 4 cups organic vegetable stock
  • 1 tablespoon organic tomato paste
  • 2 Tbsps nutritional yeast
  • 1 tablespoon Tuscan seasoning blend
  • ½ lemon, freshly-squeezed
  • ½ teaspoon turmeric powder, optional

HOMEMADE TUSCAN BLEND:

  • 2 tsps smoked paprika
  • 1 teaspoon dried parsley
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 teaspoon dried thyme
  • 1 teaspoon garlic powder
  • ½ teaspoon dried rosemary
  • 2 bay leaves
US Customary - Metric

Instructions

TO MAKE THE SOUP:

  • In a medium-sized dutch oven pot over medium high-heat, add the olive oil. Once heated, add the minced garlic and chopped onions, and sauté until translucent + fragrant, about 1-2 minutes. Add the carrots and celery, stirring and sautéing for 1-2 minutes. Add in the nutritional yeast, tuscan seasoning blend, turmeric (if using), and tomato paste, stirring to combine.
  • Add in the veggie stock, stirring everything together until combined.
  • Let everything boil for 1-2 minutes and then reduce heat to low to allow a simmer. Finally, add in the chickpeas, white beans, kale, and lemon juice, stirring to combine. Let it continue to simmer for another 8-10 minutes or so or until the veggies are cooked through and tender.
  • Remove from heat and serve immediately into prepared bowl(s), with a side of bread or crackers, if desired.
  • Bon Appetit!

Notes

  • STORAGE: Leftovers can be stored in a tightly sealed container in the refrigerator for 2-3 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.
  • 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.
  • GREENS: Instead of kale, you can use broccoli, spinach, collard greens, or bokchoy as substitutes.
  • 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.
  • SLOW COOKER OPTION: To make this soup in the slow cooker, simply sauté garlic, onions, and veggies before adding all ingredients into your slow cooker and cooking on the low setting for 2-3 hours, stirring occasionally---until all veggies are tender and cooked through.

Nutrition

Calories: 110kcal | Carbohydrates: 10g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 983mg | Potassium: 212mg | Fiber: 2g | Sugar: 4g | Vitamin A: 3113IU | Vitamin C: 11mg | Calcium: 17mg | Iron: 1mg