You have to try this easy Tuscan Kale and Chickpea Soup recipe. It’s a vegan version of a classic Italian recipe from Tuscany, called Zuppa Toscana. I chose to recreate the recipe to be as easy as possible and to be ready in less than 30 minutes. It’s a soup full of Mediterranean flavor, using a lot of herbs.
The original version uses white beans instead of chickpeas. So this works also with white beans, if you prefer them more. They are both good for your health. The original recipe also includes potatoes, zucchini, celery and tomato pulp.
For this recipe you already need to have vegetable broth done.
I like to blend half of the chickpea can with the vegetable broth. So the soup gets a little thickened texture and there is no need for vegan cream or coconut milk. To save time or if you don’t have a blender, you can skip this step.
Add a half teaspoon of chili flakes for a spicy subtle taste.
You can also replace the vinegar with lemon juice and the fresh rosemary with one teaspoon of dried one.
I used curly kale. It’s the most common type in supermarkets. In case if you are not familiar with kale, it is a superfood coming from the Brassica family, like cauliflower or broccoli. Kale is full in vitamins and minerals. It is used mostly in raw salads and juices, but it can be cooked also. Unlike other greens, kale won’t shrink much when roasted or stewed. Be careful to not overcook it cause it turns bitter. If you can’t find kale in shops, you can replace it with spinach or chard.
Sprinkle some nutritional yeast on top and the Tuscan kale and chickpea soup is ready to serve. Enjoy warm.
1 can ( 400 g) chickpeas 6 cups ( 1.5 liters) vegetable soup 2 hands chopped fresh kale 1 onion 1 carrot 4 cloves garlic 1 fresh rosemary sprig 2 dried bay leaves 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 2 tablespoons olive oil 1 teaspoon vinegar ( I used apple cider vinegar) salt and pepper to taste nutritional yeast ( optional for serving) Step 1: chop the onion, garlic and carrot. Heat the oil in a high pan and cook them for 5 minutes Step 2: blend half of the chickpeas with the broth. You can skip this if you want, it’s just for the thickness Step 3: now add to the pan the broth, the rest of the chickpeas, rosemary, oregano, thyme and the bay leaves. Cook for another 15 minutes Step 4: wash and chop the kale. After the 15 minutes, add the kale to the soup and cook for another 3 minutes Step 5: Remove the rosemary sprig and the bay leaves. Add vinegar and salt and pepper to taste. You can sprinkle some nutritional yeast on top Step 6: enjoy
Ingredients
Instructions
