A creamy, spicy Tuscan chickpea soup made with delicious sausage, kale, and Parmesan. It’s naturally gluten-free with over 20 grams of protein per serving.

When winter season shows up, I always like to pull out my stack of delicious soup recipes. And, my recipe book wouldn’t be complete without this creamy Tuscan chickpea soup.

What I love about this recipe is that it has all the classic flavors of most Tuscan-inspired dishes: spicy sausage, sun-dried tomatoes, garlic, and kale.

In less than 40 minutes, you can have a cozy soup ready to warm you all up.

One of the best things about this recipe is it’s nutritional value. One bowl offers roughly 400 calories and 20 grams of protein, making it a protein-packed meal ready to keep you full for a long time.

And, it’s easily adaptable to a plant-based version. Simply replace the sausage with a plant-based alternative, and you’ll have a high-protein plant-based soup.

I usually serve it with some crusty bread, garlic bread, a simple green salad, or roasted vegetables.

Ingredients and Substitutes

Olive oil (1 tbsp) – Swap with avocado oil, coconut oil, or unsalted butter/ghee.

Spicy Italian sausage, casings removed (1 lb) – You can use chicken sausages, turkey sausages, or a plant-based alternative. Make sure it’s gluten-free if you need a gluten-free meal.

Large white onion, diced (1) – Substitute with yellow onion, shallots, or red onion.

Celery stalks, chopped (2) – Replace with fennel or remove altogether.

Sun-dried tomatoes, drained and finely chopped (1/2 cup) – Instead, use roasted red peppers, tomato paste, or fresh cherry tomatoes.

Large garlic cloves, minced (5) – You can use garlic powder or garlic paste (2 tsp).

Onion powder (2 tsp) – Swap with onion flakes, minced shallots, or use fresh onion.

Paprika (2 tsp) – Switch with smoked paprika, cayenne pepper, or chipotle powder.

Chili powder (1/4 tsp) – Substitute with red pepper flakes, cayenne pepper, or remove if you don’t like spicy food.

Chicken stock (6 cups) – You can also use vegetable broth for a plant-based option.

Chickpeas, drained and rinsed (2 15.5oz cans) – Replace with cannellini beans, navy beans, or lentils.

Kale, chopped (4 cups) – Spinach, Swiss chard, or arugula are great alternatives.

Parmesan, grated (1/2 cup) – Replace with Pecorino Romano or nutritional yeast for a plant-based and dairy-free alternative.

Heavy cream (1/2 cup) – Use coconut cream or cashew cream for a dairy-free option.

Fresh basil, chopped (3 tbsp) – Swap with fresh parsley, cilantro, or thyme.

Sea salt (3/4 tsp)

FOR SERVING

Parmesan, grated

Fresh basil, chopped

How to Make Creamy Tuscan Chickpea Soup

Step 1. Place a large pot or Dutch oven over medium-high heat. Add the olive oil and heat it.

Add the sausage and cook for 5-8 minutes, breaking it into small pieces. Let it brown and cook through.

Step 2. Add the onion and celery. Cook for another 4-6 minutes, stirring occasionally, until the vegetables soften.

Step 3. Add the sun-dried tomatoes and garlic. Cook for another minute.

Step 4. Now, add the onion powder, paprika, and chili powder. Give all the ingredients a good stir and let it cook for another 30 seconds.

Step 5. Pour in the chicken stock, chickpeas, and sea salt. Bring the pot to a boil and then reduce the heat to medium-low.

Simmer uncovered for 15 minutes.

Step 6. Add the kale and cook until it’s tender; it should take roughly 4-5 minutes.

Step 7. Reduce the heat to low and stir in the heavy cream and parmesan. Cook for 2-3 minutes, making sure all the parmesan melts. Don’t boil.

Step 8. Remove from the heat and add the fresh basil. Add salt and pepper to taste. Serve warm with extra parmesan cheese and basil if you want.

My Tips & Tricks

1. Keep the heat low with dairy: Boiling the soup after adding dairy can cause it to separate or become grainy. We want low and slow movements.
2. Add basil until the end: Stir in the basil off the heat to preserve its bright and fresh flavor.
3. Taste before serving: Since the sausage and stock add sodium to the meal, always taste the soup before adding more salt.