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.
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!
More kale recipes
More chickpeas recipes
Chickpea Kale Soup [Instant Pot or Stove]
- 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
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.