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Kale Chickpea Soup In A Hurry

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Kale Chickpea Soup In A Hurry is a 15-minute, vegan soup that packs nutrition and comfort into a bowl with very little planning. It’s made with onions, garlic, vegetable broth, a few seasonings, and of course, kale and chickpeas. Everyone should have this recipe up their sleeve.

Healthy soup in 15 minutes with this Kale Chickpea Soup! Healthy, quick, weeknight meal #vegansoup #kalechickpea #vegan #chickpeasoup #kale #garbanzo

Kale Chickpea Soup In A Hurry

I wrote this beans and greens soup recipe with busy people in mind…like you and me. This is a broth-based vegetable soup that goes from stove-to-table in 15 minutes.

What’s all the hype about beans and greens anyway?

Well, they’re super nutritious together, they complement each other in texture and flavor…and they’re really easy to prepare.

Of course, you’ll want to use canned beans for the in a hurry part.

Now, you know I’m very serious about my made-from-scratch BEANS (check out my hands-free method).

But heyyyy, life happens, and when it does…canned, organic beans come to the rescue every time!

Chickpea Soup is this easy:

1. Saute onions and garlic in olive oil

2. Add and simmer all other ingredients (except kale)

3. Add kale and simmer a few minutes; serve warm

How do you cook canned chickpeas / garbanzos?

This is what I love about all canned beans…they’re fully cooked and ready to eat!

Right out of the can, their nutritional value holds healthy amounts of Vitamins A and C, as well as protein, iron, and fiber.

Can you eat chickpeas out of the can?

Yes, canned chickpeas are fully cooked, and technically you can eat them out of the can, but I don’t usually eat them like that.

What’s the best way to use canned chickpeas / garbanzos?

In the canned bean world, chickpeas (garbanzos) are one of my very favorite ingredients that I always have on hand…in multiples.

I use them in soups, salads, dips, and appetizers…straight out of the can!

They have a natural sweetness that makes them the perfect companion to naturally bitter ingredients, such as kale.

What’s great about kale?

Like chickpeas, kale is another on-demand ingredient among my kitchen staples.

It’s perishable, but it seems to last forever in the fridge when wrapped in a plastic bag.

I use it for multiple dishes and it rarely goes to waste.

What I love about it in this soup, or in any dish, is that you up the nutrition game with super simple prep and relatively little cooking.

Healthy soup in 15 minutes with this Kale Chickpea Soup! Healthy, quick, weeknight meal #vegansoup #kalechickpea #vegan #chickpeasoup #kale #garbanzo

Check out my other recipes made with kale:

Sesame Kale Noodles and Lemony Kale Chickpea Avocado Salad are two very popular favs.

There’s also my Eat the Rainbow Kale Beet Power Salad that’s good any time of the year!

And if you like the idea of a 15-minute, healthy, vegan soup, be sure to bookmark my recipe for Feel Better Pho.

It’s one of my signature cold and flu recipes inspired from one of my favorite Asian foods.

What’s the best kale to use for recipes?

You may notice I like to use Dino kale in my recipes.

It’s just my preference, but I’ve found curly kale to be the best for making baked kale chips and more cost-effective for smoothies. Yum!

Healthy soup in 15 minutes with this Kale Chickpea Soup! Healthy, quick, weeknight meal #vegansoup #kalechickpea #vegan #chickpeasoup #kale #garbanzo

Here are the ingredients I use to make Kale Chickpea Soup:

  • 2 tbsp olive oil
  • 1/2 large onion (diced)
  • 1 clove garlic (minced)
  • 1-16oz can reduced sodium chickpeas
  • 4 cups reduced sodium vegetable broth
  • 2 tsp dried thyme
  • salt and pepper to taste
  • 4 leaves dino kale (sliced thin)

Here are the kitchen tools I use:

This chickpea soup is naturally gluten-free and vegan, but of course I ruin all that with croutons and Parmegiano Reggiano cheese…because cheese, dudes!

Healthy soup in 15 minutes with this Kale Chickpea Soup! Healthy, quick, weeknight meal #vegansoup #kalechickpea #vegan #chickpeasoup #kale #garbanzo

Healthy soup in 15 minutes with this In-a-Hurry Kale Chickpea Soup! Healthy, quick, weeknight meal #vegansoup #kalechickpea #vegan #chickpeasoup #kale #garbanzo
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5 from 19 votes

Kale Chickpea Soup In a Hurry

Kale Chickpea Soup In A Hurry is a 15-minute, vegan soup that packs nutrition and comfort into a bowl with very little planning. It’s made with onions, garlic, vegetable broth, a few seasonings, and of course, kale and chickpeas.
Course Soup
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 6 1 cup servings
Calories 59kcal
Author Traci Antonovich

Ingredients

  • 2 Tbsp Olive Oil
  • 1/2 large Onion diced
  • 1 clove Garlic minced
  • 1 16oz can Reduced Sodium Chickpeas rinsed and drained
  • 4 cups Reduced Sodium Vegetable Broth
  • 2 tsp dried Thyme
  • Kosher Salt to taste
  • 1/4 tsp Pepper
  • 4 leaves Dino Kale sliced thin

Instructions

  • In a 3 quart soup pot over medium heat, add OLIVE OIL and heat until shimmering (about 2 minutes).
  • Add ONIONS and GARLIC; sauté until slightly tender (about 3 minutes).
  • Stir in CHICKPEAS, VEGETABLE BROTH, THYME, SALT, and PEPPER; increase heat to HIGH until a gentle boil is reached (3-5 min); reduce heat, cover, and simmer (5 min).
  • Stir in DINO KALE; cover pot and simmer a few more minutes until wilted; serve warm.

RECIPE NOTES

Yield: 6 cups
Serving size: 1 cup
Nutrition facts are provided as a courtesy, and are estimates based on unbranded ingredients acquired from a nutrition database. For accurate calculations, please refer to brand packaging information and consult your nutritionist.

Nutrition

Nutrition Facts
Kale Chickpea Soup In a Hurry
Amount Per Serving (1 cup)
Calories 59 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 370mg16%
Potassium 54mg2%
Carbohydrates 4g1%
Sugar 1g1%
Vitamin A 1080IU22%
Vitamin C 10.1mg12%
Calcium 20mg2%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
Did you make this recipe? Tag me!Mention @thekitchengirl or tag #thekitchengirl

 

Traci Antonovich
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Traci Antonovich

Recipe author and food photographer at The Kitchen Girl
I'm on a mission to help you eat healthy AND save money through simple, everyday recipes, product reviews, and budget-friendly kitchen tips.
Traci Antonovich
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Comments

  1. Pamela Osborne says

    09/16/2019 at 5:04 pm


    This soup is so flavorful and delicious. I will be making this again! I had all ingredients on hand except the vegetable broth so I used chicken broth instead. I added a little fresh grated parmesan and croutons after dishing up.

    Reply

    • Traci Antonovich says

      09/16/2019 at 5:25 pm

      Awesome, Pam! I’m so glad to hear it…and chicken broth is a perfect substitution. Some might prefer it. I also love to add parm and croutons to mine sometimes. We must be related 😉 Thanks for the feedback!!!

  2. Dina says

    03/21/2019 at 9:38 pm


    Hey Traci! Thanks so much for sharing these terrific recipes! And I know this one is going to be fantastic…I’ll try it this weekend!
    Hey, do you think I can freeze this soup. I want to bring some with me to a remote area where I can’t really cook, but I can heat up.in a microwave. Thanks, Traci! Keep being awesome!

    Reply

    • Traci Antonovich says

      03/22/2019 at 6:55 am

      Thanks for the kind words, Dina…makes my day 🙂 I have not frozen this soup, but I’ve done it with similar soups…no problem. I always freeze my soups in 2 cups portions so they thaw/reheat faster. Hope you love this recipe like I do! Have a great weekend!

  3. Miko Hughes says

    03/06/2019 at 6:13 pm

    Gonna try this recipe using spinach instead of kale and chicken broth instead of vegetable broth; since those are the ingredients I have on hand at the moment.

    Reply

  4. Sarah Ellis says

    02/10/2019 at 7:41 am

    Thanks for a great recipe. I made this today using freshly cooked chickpeas and a load of young kale leaves from my garden. It was so light, fresh-tasting and creamy. 10/10!

    Reply

  5. Amy says

    01/31/2019 at 6:44 am


    What a great recipe and so easy to make! Thank you for this! I am making it tonight and I cannot wait. Trying in the Instant Pot.

    Reply

  6. DEBORAH RYCUS says

    01/28/2019 at 4:43 am

    When you say “keep the liquid” on the garbanzo beans, do you mean save it to use for other reasons or pour it in the pot?

    Reply

    • Traci Antonovich says

      01/28/2019 at 7:35 am

      Hi Deborah…great question! You can add the bean liquid to the soup, but I find it be “cloudy”. I just edited the recipe to say ‘drain and rinse’ the beans. Hope that helps! 🙂

  7. Jill R Hildebrandt says

    01/24/2019 at 5:04 pm


    Thank you, Traci! My teenage daughter and 8 year old loved it. Easy to make for this single mama, and healthy and so fab, too!

    Reply

  12. Elaine Benoit says

    11/01/2018 at 8:06 am


    Wow! Talk about quick and easy! Your kale chickpea soup looks so delicious and hearty. You’d never know you just threw it together in the time you did!

    Reply

  13. Edyta at Eating European says

    11/01/2018 at 8:01 am


    Chickpea and Kale are among my favorite food combination ever. I often make curry with chickpeas, kale and coconut milk. But I really love your “in a hurry” soup. I will be trying it for sure!

    Reply

  20. Kent Swimley says

    11/30/2017 at 12:12 pm


    Hi Traci! I’m glad I found your website. I can tell you’ve put in a lot of effort in making your website appealing. I was Googling for fast soups to make during flu season because a lot of my loved ones have been falling ill and I want to be able to make something warm that can help soothe their symptoms and provide some nourishment. Lo and behold, I found your website and this quick recipe! I actually use chick peas a lot in my meals, but I haven’t yet made a soup like this so naturally, I’m very excited to try this out.

    Best regards,

    Kent

    Reply

    • Traci Antonovich says

      11/30/2017 at 1:07 pm

      Kent…wow! I’m so honored that you thought to leave me a comment…and happy you found my recipes. Yes, it’s a favorite, quick soup that’s very flexible. I also use my “Feel Better Pho” recipe for when I’m sick too. Thanks again! Enjoy 🙂

  25. Dannii says

    11/06/2017 at 7:22 am


    Anything with kale gets a big thumbs up from me. It’s freezing here today, so it’s totally soup weather.

    Reply

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