Chickpea Kale Soup is a 20-minute soup made with fresh kale, cooked chickpeas, and a few pantry items. It’s vegan, gluten-free, and includes instructions for the stove AND Instant Pot, just like my crazy popular Tuscan White Bean Kale Soup Recipe.
Chickpea kale soup in a hurry
This soup recipe was MADE for busy people! Whether you love to cook on your stove or in your beloved Instant Pot, this 15-minute kale soup will become your new favorite, last-minute dinner!
Chickpeas AND kale are nutrition-packed superfoods that, together in this broth-based soup recipe, create quick comfort food with almost no planning.
Chickpea kale soup is made with onions, garlic, vegetable broth, a few seasonings.
What are beans and greens?
Beans and greens are typically a combination of white-colored beans and really any kind of green.
They’re not traditionally served as a soup, but I’m no traditional gal. I absolutely love beans and greens as a soup because I LOVE soup and practically live on it during the winter.
Kale and chickpeas are super nutritious, they complement each other in texture and flavor, and they’re really easy to prepare, especially if you’re using canned beans.
If you like to cook your beans from scratch, have you seen my hands-free bean-cooking method? Guys, this makes the BEST beans of all time!
Chickpea kale soup [stove method overview]
- Saute onions and garlic in olive oil.
- Add all other ingredients, bring just to a boil, then simmer 15 minutes.
- Serve warm.
* See full recipe instructions below (this is an overview)
Chickpea Kale Soup [Instant Pot method overview]
- Sauté onions and garlic in olive oil in the instant pot.
- Add remaining ingredients and pressure cook on high pressure for +1 minute.
- Do a quick pressure release or 10-minute natural pressure release…your choice.
- Serve warm.
^ See full recipe instructions below (this is an overview)
This chickpea soup is naturally gluten-free and vegan, but of course, sometimes I ruin that with croutons and parmesan cheese. Because…cheese!
How do you cook canned chickpeas?
This is what I love about all canned beans…they’re fully cooked and ready to eat!
Right out of the can, chickpeas nutritional value holds impressive amounts of Vitamins A and C, as well as protein, iron, and fiber.
To cook them, you’re actually just reheating them via boiling, baking, or sauteeing.
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?
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! In fact, you can see my chickpea recipes ALL in one place.
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.
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.
What’s the best kale to use?
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!
Chickpea Kale Soup Ingredients
extra virgin olive oil – you can use any oil for something, but EVOO adds a depth of flavor to this soup that makes it more Italian.
onion – The best onion is the one you have on hand. Red, white, yellow, green…any will be great for beans and greens soup.
garlic – Fresh garlic, if possible. Garlic powder would work fine too.
cooked chickpeas – If you use canned chickpeas, I always recommend reduced-sodium so you control the salt. If you like to cook your chickpeas from scratch, check out how I cook dried beans without soaking.
kale – I used Dino kale for this recipe, but any kale variety will be delicious for beans and greens soup.
vegetable broth – I’ve been in love with this reduced-sodium vegetable base for years. If you don’t have that, this classic vegetable broth works great.
thyme – This herb adds SO much flavor to this soup. If using fresh, double the amount.
salt – I love Kosher salt for cooking. Sea salt is wonderful too, but you need to reduce the amount by 1/3 because it’s much finer than Kosher salt.
pepper – Fresh ground black pepper is always my preference. Finely ground pepper is always a winner too!
Recommended Tools
- chef knife
- cutting board
- Instant Pot or 4-quart saucepot
- large wooden spoon
More kale recipes
Instant Pot Vegan White Bean Kale Soup
More chickpeas recipes
Lemony Kale Chickpea Avocado Salad
Vegan Thai Coconut Vegetable Curry
Chickpea Kale Soup [Instant Pot or Stove]
Ingredients
- 2 Tbsp Extra Virgin Olive Oil
- 1/2 large Onion diced
- 1 clove Garlic minced
- 1 15oz can Chickpeas or 1.5 cups, rinsed and drained
- 1/3 lb Dino Kale torn or sliced into pieces
- 4 cups Vegetable Broth
- 1/2 tsp dried Thyme
- 1/2 tsp Kosher Salt
- 1/4 tsp Pepper
Instructions
Chickpea Kale Soup (Stove 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, KALE, VEGETABLE BROTH, THYME, SALT, and PEPPER; increase heat to HIGH until a gentle boil is reached (3-5 min); reduce heat, cover, and simmer 5-10 minutes.
Chickpea Kale Soup (Instant Pot Instructions)
- Select "Sauté" on the Instant Pot and heat the OLIVE OIL.
- When the display reads "Hot", add ONION and GARLIC; sauté a few minutes until tender, stirring as needed.
- Press the "Cancel" function on the Instant Pot.
- Add cooked CHICKPEAS, KALE, VEGETABLE BROTH, THYME, SALT, and PEPPER.
- Secure the lid and turn the pressure release valve to the "Sealing" position.
- Select "Manual" and set the Instant Pot on "High" pressure for +1 minute.
- When the cycle completes, allow the Instant Pot to sit for 10 minutes, undisturbed, for a natural pressure release (NPR). Alternatively, you can do a quick pressure release (QPR) if you're really in a hurry.Safety Note: Always use an oven mitt for protection when turning pressure valve to "venting" position to release steam.
Serving and Storage Instructions
- Serve kale soup warm. Garnish options: lemon zest, fresh parsley, croutons, or grated parmesan cheese.
- Refrigerate kale soup in an airtight container up to 5 days or freeze up to 3 months.
RECIPE NOTES
Nutrition
- Roasted Red Pepper Hummus - 07/08/2020
- Loaded Baked Potato Salad [Instant Pot or Stove] - 06/30/2020
- Instant Pot Corn on the Cob - 06/28/2020
Fantastic recipe! It was delicious and quick. I added some crushed red pepper because I like spice. I will make this again and again. Thank you!
Awesome, Bridget! So glad you liked this soup. I’m always up for crushed red pepper 🙂 Thanks for the review!
This is a great soup! My husband and I made it last night and used a little more kale, since we love kale, added miracle noodles and smashed half of the chickpeas to make it a little creamier. Thanks so much for the recipe!
Yay, thanks Lil…day made! I’m a kale lover too, so I usually do the same 🙂 I love your additions too!
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.
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!!!
I love this recipe! So easy to make and full of nourishing ingredients.
Thanks, Alison! Chickpea soup really IS so easy to make 🙂
This was such a flavorful dish; easily a new family favorite recipe! Looking forward to enjoying this again later this week!
Awesome, Sara! So glad you can enjoy this one 🙂
What a great quick and easy soup to warm up after a long day. This has everything a good soup needs!
Thanks, Kelly! Chickpea soup is one of my favorite ways to end a long day 🙂
I’ve got lots of chickpeas that I need to eat, now I’m super excited to make this!
Haha, yep! Always lots of chickpeas on hand. Hope you love it! 🙂
I’m all about quick soups, they make such a great meal in colder weather. This looks hearty and tasty.
Thanks, Caroline! Yay for warm weather! 🙂
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!
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!
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.
Sounds perfect, Miko! Hope you love it…I think those substitutions will be delicious!
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!
You’re so welcome, Sarah! Thanks for taking the time to leave feedback…we love hearing it 🙂
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.
Awesome! Hope you love it like we do…and thanks for stopping by! 🙂
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?
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! 🙂
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!
Yay! So glad to hear it! Thanks for the feedback, friend! 🙂
Glad your kids liked it! Trying on my kids (3 and 6) tonight!
Thanks so much it’s wonderful fresh and fast! So easy and yummy!!
Thanks so much for the feedback, Andrea! Day made 😉
Wow! This recipe really is quick and simple! I love chickpeas (I DO eat them straight from the can hahah!) and kale. What a great recipe!
Haha, I do that too, Lauren! Love them soooo much 🙂
With chickpeas seems to be the only way I can enjoy my Kale! Love this in-a-hurry version!
Thanks Tina! I absolutely love the two ingredients together 🙂
Hearty, delicious and I can get this on the table in a hurry??? I’m completely sold, looks delicious!
Thanks Lori! Love hearing that 🙂
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!
Thanks Elaine! Yep, it’s one of my fav, last-minute meals for sure! 🙂
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!
Thanks Edyta! I love your combination too! 🙂
I almost always have these items on hand. What a great quick and easy dinner!
Thanks Hayley! Right there with you on that 🙂
Love this quick and easy to do soup recipe! So healthy and filling!
Thanks Annissa! Love hearing that! 🙂
This will be perfect with the weather cools off. That won’t be for a while here in Florida but I’ll tuck this away.
Thanks Ellen…hope you get to make it sometime 🙂
I love chickpeas but I don’t usually love kale unless it’s in soup, so this would be perfect for fall!
Thanks Emily! They are really great together in a soup. Hope you get to try it out! 🙂
this looks like a real hardy soup and I love chickpeas so I am sure this is going to be awesome!
Great to hear it, Claudia! Hope you try it soon 🙂
Oh my gosh. I love that this is quick AND healthy AND vegetarian. On my to do list!
Thanks Urvashee! Hope you love it!
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
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 🙂
This soup is perfect for the cold evenings we have been having lately!
Thanks Sandi! Couldn’t agree more…fav time of year! 🙂
I’m always in a hurry! I definitely need this recipe, looks so good!
Haha thanks, Brandi…me too! 🙂
I just love quick meals like this! Especially when they contain kale and chickpea – my faves!
Thanks Megan…they’re my favs too! 🙂
I always have canned beans on hand for just such an occasion! This soup looks healthy and flavorful — and its just what I should be eating right now.
Thanks Lisa! I should be eating this right now too, actually 🙂
Anything with kale gets a big thumbs up from me. It’s freezing here today, so it’s totally soup weather.
Thanks Dannii! I’m with you on the kale 🙂