Join our real food newsletter!

cropped-nyssas_kitchen_favicon_logo_northwell_font.png
X

nyssa's kitchen

crazy delicious gluten free, paleo, and vegan recipes for the every day kitchen

Home » Recipes » Soups & Stews
Leave a Review

Thick and Creamy Italian Style Chickpea Soup (Dairy Free)

by Leave a Comment

Jump to Recipe

This thick, creamy, vegetarian Italian-style chickpea soup is the coziest & most comforting thing to make on a chilly day! It’s dairy-free thanks to cashew cream (my favorite substitute for milk or heavy cream!) and made with canned chickpeas to keep things simple. Lots of veggies and aromatics like onion, garlic, leeks, zucchini, canned fire-roasted tomatoes (yum!), and baby spinach make up the flavorful body of the soup. Everything comes together for a meal so good that every bite is just as satisfying as the first!

A bowl of creamy tomato chickpea soup garnished with fresh basil leaves and pine nuts, with a spoon inside. The soup has visible chickpeas,zucchini, spinach, and fire-roasted canned tomato pieces.
This soup is so rich and creamy, but still packed with veggies and wholesome chickpeas! It’s got a lot of comforting yum going on for the perfect fall or winter bowl to warm up with.

A veggie and bean soup that is simple but so wonderfully satisfying

When the weather takes a turn towards chillier temps, soup is always one of the first things that I add to our weekly meal prep. Comfort food to the rescue, right?!

And I’m always looking to maximize the flavor and comfort factor of these types of hearty recipes. Because cozy-comfort-factor should always be a top priority in the fall and winter!

Full-flavored vegetarian soups are a natural pairing with a creamy base. My White Bean and Kale Soup, Thick and Creamy Tomato Red Pepper Soup, and our Roasted Cauliflower and Mushroom Soup are some of my other favorites!

A behind the scenes peek at the recipe testing process

This chickpea recipe started out as something pretty different. I originally worked on developing a soup recipe that was more along the lines of a creamy, lemon-scented chickpea soup with spinach and dill, and while it was good, it didn’t quite hit the mark for what I wanted to share with y’all. Maybe I’ll revisit that recipe sometime in the future, but what I ended up landing on was this Italian-inspired recipe – something with deeper flavors and more spices that leans into the warming flavors we crave on a cold day.

To get that result, I made sure to let the aromatics (leeks, onion, and garlic) sauté for plenty of time, which helps develop a truly rich, caramelized base of flavor. Resist the urge to speed up the sauté time in the first step! It may seem like a long stretch (those ingredients will start to soften before the 8-10-minute mark), but the flavor payoff of letting them cook a little longer is well worth it.

The zucchini is added next after the aromatics are ready but before quickly sautéing the tomato paste and spices. I experimented with adding the zucchini with the aromatics (it got too soft), and with the tomato paste (it didn’t have enough time to cook). But sautéing it in between those steps was just right.

And adding the tomato paste and dried spices just after the zucchini, to cook a little bit before adding any of the liquids, only amps up the feel-good flavors even more.

A note on using cashew cream for the dairy substitute

Homemade cashew cream is always my preferred dairy substitute for soups and sauces, since it has the lightest, most neutral flavor when blended, which doesn’t overpower this soup’s vibe. And it also has this almost magical ability to thicken a bit while it simmers, mimicking the way cream or milk acts in a non-dairy-free recipe. It’s truly outstanding and doesn’t even require that much additional work!

Cashew cream can be used in all kinds of ways, but for this recipe, the soaked raw cashews are blended right into some of the broth so you get the most concentrated flavor out of the cashew cream portion of the soup.

A bowl of creamy tomato chickpea soup with spinach, garnished with pine nuts and fresh basil leaves, with a spoon lifting out a bite of the soup.
Each bite is incredibly robust and creamy, and filled with garbanzo beans, bits of zucchini, tomato, and tender spinach. It’s just the perfect soup to make when you’re craving a little warmth for your kitchen and your belly! Simple ingredients coming together for some real soup-season magic.
Assorted ingredients in bowls on a white surface, including chickpeas, chopped onions, zucchini, leeks, cashews, spinach, canned tomatoes, tomato paste, spices, olive oil, garlic, vegetable broth, and nutritional yeast.
Canned chickpeas and canned fire-roasted tomatoes keep things easy! And the veggie prep for the leeks, onion, garlic, and zucchini goes fairly quickly. Vegetable broth, tomato paste, and dried spices like Italian seasoning, oregano, and nutritional yeast are included to amplify the savory flavor.

Bringing it all together for the coziest cold-weather soup!

A bowl of raw cashews is being filled with water from a black tea kettle spout, preparing them for soaking. A striped towel is partially visible in the corner.
Before you do anything else, start soaking the raw cashews in just-boiled water!
Chopped onions, leeks, and minced garlic are in a large white pot, ready to be cooked. A striped towel is partially visible in the corner.
Add the prepped aromatics to your pot with the olive oil.
Chopped onions and leeks sautéing in a white pot, stirred with a wooden spoon. The mixture is slightly browned, with a striped cloth visible in the corner.
Sauté them until they’re incredibly tender.
Raw, diced zucchini added to the pot with the sautéed aromatics, with a wooden spoon for stirring. A striped towel is partially visible in the corner.
Add the diced zucchini to the pot as well.
Diced zucchini in a large white pot after sautéing with the sautéed aromatics, with a wooden spoon for stirring. A striped towel is partially visible in the corner.
And cook it until it looks like it’s just starting to soften around the edges!
Tomato paste, nutritional yeast, Italian seasoning, and dried oregano added to the pot with the sautéed diced zucchini and aromatics, with a wooden spoon for stirring. A striped towel is partially visible in the corner.
Now the tomato paste and spices can go in.
Tomato paste and spices stirred into the zucchini and aromatics after cooking for a few minutes in a large white soup pot.
Sautéing them for just a few minutes really brings out their flavor.
A white pot filled with chickpeas, diced tomatoes, and broth being stirred with a wooden spoon, sitting on a light countertop near a striped towel.
Half the broth, canned tomatoes, and chickpeas are added next.
A pot of vegetable and chickpea soup with tomatoes, zucchini, and spices is being stirred with a wooden spoon. A striped cloth is visible in the corner.
Give it all a good stir and be sure to scrape up any brown bits from the bottom of the pot – flavor!!
A pot of vegetable and chickpea soup with tomatoes, zucchini, and spices is being stirred with a wooden spoon after having simmered for a short while to reduce. A striped cloth is visible in the corner.
You’ll let that simmer a bit while you make the cashew cream.
Top view of a blender with vegetable broth and soaked raw cashews, placed on a light countertop next to a striped cloth.
Dump the soaked cashews into your blender container with the other 1/2 of the vegetable broth.
Top view of a blender with vegetable broth and soaked raw cashews after blending into a creamy mixture, placed on a light countertop next to a striped cloth.
And blend until soo smooth and creamy.
A pot of vegetable and chickpea soup with tomatoes, zucchini, and spices is being stirred with a wooden spoon, white cashew cream poured into the pot. A striped cloth is visible in the corner.
Pour the cashew cream into the soup pot.
A creamy, orange-colored soup with visible chunks of vegetables and chickpeas simmers in a large pot. A wooden spoon rests inside, and a striped towel is nearby on the gray surface.
And stir it together again!
A creamy, orange-colored soup with visible chunks of vegetables and chickpeas after simmering to reduce slightly in a large pot. A wooden spoon rests inside, and a striped towel is nearby on the gray surface.
Let it simmer until veggies are nice and tender and the soup has darkened and reduced a little.
A creamy tomato-based stew with fresh spinach leaves and chunks of vegetables in a white pot with a wooden spoon, next to a striped cloth napkin.
Finally, in goes the spinach!
A pot filled with creamy tomato-based soup with chickpeas, spinach, and diced vegetables. A wooden spoon rests on the edge of the pot.
Let it simmer a little more until the spinach has just barely wilted.
A pot of creamy tomato-based chickpea and veggie soup, with a ladle lifting out a portion of the dairy-free soup, topped with black pepper.
Give it a taste and season with as much salt and pepper as you like before digging in!
A bowl of creamy tomato-based soup with chickpeas, spinach, tomatoes, pine nuts, and fresh basil, with a spoon resting in the bowl.
This soup is perfect just as it is once you’re finished making it, but if you garnish it with a little fresh basil and some toasted pine nuts?! Chefs kiss!
Pinterest pin for Thick and Creamy Italian Style Chickpea Soup (Dairy Free)

If you enjoyed this veggie soup I’d love it if you would take a moment to rate and review it below! 🌟🌟🌟🌟🌟 It’s also a great place for questions, and super helpful for other readers if you share any modifications you made to the recipe. 

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
A bowl of creamy tomato chickpea soup garnished with fresh basil leaves and pine nuts, with a spoon inside. The soup has visible chickpeas,zucchini, spinach, and fire-roasted canned tomato pieces.

Thick and Creamy Italian Style Chickpea Soup (Dairy Free)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Nyssa Tanner
  • Total Time: 55 minutes
  • Yield: 5 servings 1x
  • Diet: Dairy-Free, Gluten-Free, Vegan, Vegetarian
Print Recipe

Description

This thick, creamy, vegetarian Italian-style chickpea soup is the coziest & most comforting thing to make on a chilly day! It’s dairy-free thanks to cashew cream (my favorite substitute for milk or heavy cream!) and made with canned chickpeas to keep things simple. Lots of veggies and aromatics like onion, garlic, leeks, zucchini, canned fire-roasted tomatoes (yum!), and baby spinach make up the flavorful body of the soup. Everything comes together for a meal so good that every bite is just as satisfying as the first!

Ingredients

Scale
  • 3/4 cup raw cashews
  • 2 tablespoons olive oil
  • 1 medium sized onion, diced
  • 1 leek, white and light green parts thinly sliced into half moons
  • 3 cloves garlic, chopped
  • 1/2 teaspoon kosher salt
  • 1 medium zucchini, diced
  • 1 tablespoon nutritional yeast
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon dried oregano
  • Pinch of chili flakes (optional)
  • 1/4 cup tomato paste
  • 4 cups vegetable broth, divided
  • 1 14.5 ounce can fire roasted diced tomatoes
  • 2 15 ounce cans chickpeas, drained and rinsed
  • 5 ounces baby spinach
  • Salt and pepper to taste
  • Fresh basil and pine nuts to garnish

Instructions

  1. Soak cashews. In a small heat proof bowl, cover raw cashews in just boiled water and set aside to soak while you start making the recipe. You can also start soaking before prepping the veggies.
  2. Make the aromatic base of the soup. Add 2 tablespoons olive oil to a large soup pot over medium heat. Add the onions, leeks, garlic, and kosher salt and sauté until tender and starting to lightly caramelize – about 8-10 minutes. Add the diced zucchini and cook for 4-5 minutes more – until just starting to soften. Add the tomato paste, Italian seasoning, oregano, and chili flakes if using. Cook for 2 minutes, stirring frequently, until the tomato paste has started to darken and the spices are aromatic. Pour in 2 cups of the vegetable broth and add the chickpeas and canned diced tomatoes. Stir to combine and scrape up any stuck-on bits from the bottom of the pan. Bring to a simmer. Simmer for 10-12 minutes, stirring occasionally, while you prepare the cashew cream.
  3. Make the cashew cream. Drain the raw soaked cashews and add to a high-speed blender container along with the remaining 2 cups of broth. Blend on high for 1-2 minutes, until entirely smooth and creamy with no visible pieces of cashew remaining.
  4. Finish assembling the soup. Pour the cashew cream mixture into the pot and bring back to a simmer. Cook for 5-6 minutes more, until the vegetables are tender and the soup has thickened and reduced slightly. Add the baby spinach, fold into the soup, and allow to wilt for a few minutes.
  5. Season and serve! Season the soup to taste with salt and pepper and serve! Garnish with fresh basil and pine nuts if desired.

Equipment

Notes

This soup should keep in a covered container in the refrigerator for 4-5 days, and can also be frozen for up to 4 months.

Depending on your serving size, this soup could serve anywhere between 4-6 people. Nutrition facts are for 5 servings.

  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian

Did you make this recipe?

Leave us a review and rating below!

Explore more recipes:

,

Join our real food newsletter!

nyssa

ABOUT NYSSA

Hey there! I’m Nyssa (pronounced knee-sah) – The photographer, recipe developer, and creative behind Nyssa’s Kitchen – an online space where I share crazy delicious gluten free, paleo, Whole30, and vegan recipes for everyone at your table. I’m SO glad that you’re here! Nyssa’s Kitchen is all about easy-to-make recipes that are healthy, clean, and full of LIFE. Food bursting with character and flavor. AKA – never boring food. About Nyssa

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

This site uses Akismet to reduce spam. Learn how your comment data is processed.