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This chickpea kale soup recipe is on the table in 20 minutes with simple, affordable pantry staples. Mediterranean-inspired flavors and hearty chickpeas make it naturally fiber-rich and satisfying.
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Why This Chickpea Kale Soup Works So Well
I keep this chickpea kale soup in my emergency dinner rotation for a reason, and you will too! It’s on the table in 20 minutes with pantry staples, yet it tastes as if you planned ahead. It’s hearty, fiber-rich, and genuinely satisfying — the kind of nourishing bowl you can make for yourself when you don’t want what everyone else is having. The leftovers are just as good the next day. Try it with quick homemade croutons or a slice of my easy focaccia bread.
Ingredients You’ll Need
This soup is built from simple pantry staples, but each ingredient plays an important role in building flavor and texture.
- Olive oil – Forms the base of the soup and adds richness. It also gives the broth that subtle Mediterranean feel.
- Onion and garlic – These aromatics build depth and make the soup taste like more than the short ingredient list suggests.
- Chickpeas – Also called garbanzo beans, they add body and are naturally fiber-rich and satisfying. Canned chickpeas keep this recipe quick, but homemade works too (see my Instant Pot chickpeas method).
- Kale – Adds freshness, texture, and color. Lacinato kale gives it a slightly more Mediterranean feel, but curly kale works just as well.
- Vegetable broth (or chicken broth) – Keeps the soup light but flavorful. Use low-sodium if possible so you can control the salt.
- Fresh or dried herbs (thyme or oregano) – A small amount goes a long way in reinforcing the Mediterranean flavor profile. Homemade Italian seasoning would work well here, too.
- Salt and black pepper – Adjust to taste at the end to bring everything together.
How to Make Chickpea Kale Soup
Start by sautéing the onion in olive oil until softened. Pro tip: The longer you saute, the more flavor you build. Stir in the garlic and saute for one minute.
Add the chickpeas, kale, broth, and dried herbs. Bring everything just to a boil, then lower the heat and let it gently simmer for about 10 minutes. That’s it.
In less than 20 minutes, you’ll have a brothy, fiber-rich chickpea soup that tastes as if it simmered much longer.
Test Kitchen Recipe Tips
- Onion flavor booster: The longer the onions cook, the sweeter and more developed the flavor becomes. A few extra minutes can make a noticeable difference.
- Bean swaps: Feel free to swap the chickpeas with cannellini, great northern, or navy beans.
- Make it creamy: Lightly mash a few of the beans before serving to naturally thicken the broth without adding cream.
- Kale choices: I love to use Lacinato kale for this recipe, but any variety will work. Remove thick stems from mature kale and chop them finely so they soften properly in the soup. You can also substitute other leafy greens.
- Add quick vegetables: Small-diced zucchini, chopped spinach, or thinly sliced mushrooms blend in easily and keep the soup fast.
- Add protein: For quick-cooking options, raw chicken tenders or shrimp cook right in the simmering broth. For pre-cooked options, stir in shredded rotisserie chicken, cooked chicken sausage, or cubed tofu during the last few minutes just to warm through.
- Seasoning your soup: Salt levels vary depending on your broth and beans. Taste the soup before adding salt—you may not need it. Feel free to add your favorite spice or seasoning.
How to Store and Freeze Chickpea Kale Soup
Store leftovers in an airtight container in the refrigerator for up to 5 days. The flavors deepen overnight, making it even better the next day.
To freeze, let the soup cool completely, then transfer it to freezer-safe containers. Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stove. The kale may soften slightly after freezing, but the flavor holds up well.
More Easy Soup Recipes
- Minestrone Soup
- Homemade Vegetable Soup
- Homemade Tomato Soup
- Vegan Tortilla Soup
- Lemon Chicken Orzo Soup
- White Bean and Kale Soup
- Italian Lentil Soup Recipe
📖 Recipe
Chickpea Kale Soup Recipe
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Note about scaling
When scaling, the light gray ingredient notes after the comma don’t change. Adjust as needed.
Ingredients
This 4-cup yield is perfect for 2 people. Double it for a family of 4.
- 1 tablespoon Extra Virgin Olive Oil
- 1 small Onion, diced (about 1 cup)
- 2 cloves Garlic, minced
- 1 (15-ounce can) Chickpeas (drained), or 1 ½ cups cooked chickpeas
- 2 cups Kale, chopped
- 4 cups Vegetable Broth, or chicken broth
- Dried Thyme or Oregano, to taste
- Salt, to taste
- Black Pepper, to taste
Optional Garnish
- Croutons, lemon juice, parsley, Parmesan cheese
Instructions
- Heat OLIVE OIL in a 3-quart soup pot over medium heat.
- Add ONION and cook until softened, about 3–5 minutes. For deeper flavor, cook a few extra minutes until lightly golden and slightly caramelized.
- Add GARLIC and sauté about 30 seconds, until fragrant.
- Stir in CHICKPEAS, KALE, BROTH, and HERBS. Increase the heat and bring it just to a boil.
- Reduce the heat, partially cover, and simmer 10 minutes. Add SALT and PEPPER to taste.
- Serve warm with optional garnishes.
- To store, refrigerate in an airtight container for up to 5 days, or freeze for up to 3 months (or longer if vacuum-sealed).
Recipe Notes
Equipment
- chef's knife optional
- 4.5-quart Dutch oven or stockpot or Dutch oven
Nutrition
Nutrition facts are estimates and may vary based on brands, ingredients, and portions.
Elaine & James says
Delicious & so easy to prepare! This recipe is a keeper!
Traci says
Yayy!! Thank you so much for trying it and coming back to let me know 🙂 Makes my day!
Heidi P says
Super easy, great flavor.
Traci says
Yay! So glad you're enjoying it. Thanks for this feedback! xoxo
Laurie says
Made this recipe. I added some carrots, mushrooms and brown rice. Delicious! Don’t understand where the fat content comes from in the nutrition information.
Traci says
Thank you for catching that! It was a database glitch and has been resolved. Thank you for trying my recipe. It's a very simple soup that's perfect for customization like yours. YUM! Enjoy! xoxo
Chris says
yummy- I cooked the soup with a parmesan rind and was delish. Also a squeeze of lemon to finish it. 🙂
Traci says
Perfect!! Love the idea of adding the rind. Thanks for bringing my recipe into your kitchen - and for the feedback. Enjoy!
LB says
The soup is so easy to make, healthy and delicious!
Traci says
Yayyy! So glad you found your way to my recipe. Thanks for sharing your experience 🙂
Mary says
Loved it quick, easy and yummy . Added cooked rice and more Kale.
The Kitchen Girl says
Awesome! I'm so glad you enjoyed. Thanks for letting me know 🙂
Megan says
I liked it! Blended it, my own preference. I only had 1 cup chickpeas so it was thinner soup. Added garlic butter croutons.
The Kitchen Girl says
Yay! So glad you enjoyed. I haven't blended it before but would definitely want more chickpeas than said amount to make it a little thicker. Thanks for taking the time to review 🙂
Donna says
Hi, Tracy! I used your recipe as my point of departure and had a little fun with it. I swapped out the vegetable stock for chicken stock, added diced golden potatoes, and took inspiration from another reviewer and zipped some of the potates and chickpeas in the food processor to add more body to the soup. I increased the amount of kale and added it just before serving to keep its gorgeous green color. Finally, I added a dash of bacon salt just before serving and then served this delicious soup alongside my sourdough flatbread. My family loved it! Thanks so much for the inspiration!
The Kitchen Girl says
I'm so glad to inspire your family's dinner enjoyment. Thanks for all the great ideas for this chickpea kale soup:) And thanks for the review!
FeLicia says
I've made this and sometimes I add a bit of Italian sausage and/or grated parmesan to make it a main dish. Great with a nice salad and warm bread.
The Kitchen Girl says
Awesome Felicia. So glad to hear you're enjoying it with customizations. Thanks for the review. Cheers!
Christine says
Just made this and it is great and easy- will be doing this again for sure! What would you think about blending some chickpeas to make it thicker or blending the whole thing for puree? Thanks!
The Kitchen Girl says
Yay! So glad you enjoyed! As for blending some to make it thicker, go for it. I wouldn't have thought to blend it all but you're welcome to. Thanks for taking the time to comment.
Kara says
Simple, quick, delicious soup. Came together in no time for dinner and the whole family scarfed it down.
The Kitchen Girl says
Awesome, Kara! So glad to hear your family loved it 🙂 Thanks for the feedback
Shirley Cook Brooks says
Delicious soup! I've made this 3x now! Made it tonight and added nduja sausage for a little kick and smokiness. Yum-mee!!
The Kitchen Girl says
Awesome Shirley, so glad you're enjoying it! Sausage always goes with kale soup 😉 Thanks for the review!
Sam says
So delicious! Even my vegetable hating husband loves this recipe! I add turkey sausage for some added protein and flavor. Yum!
Is there a way to make this in a crockpot? Or does the kale get too soggy?
The Kitchen Girl says
Hi Sam, glad you both enjoyed it. The soup really is the perfect base for add-ins. And yes crockpot would work just fine. You could apply pretty much any crockpot soup instructions. Thanks for the review 🙂 Cheers!
Miranda says
When I use kale in the crockpot I add it at the last minute so it doesn't get soggy. Usually let it sit for about 15 mins.
Jennifer says
My family loved it. I used homemade veggie broth and it was great
The Kitchen Girl says
Glad to hear it! We love this quick and easy soup too 🙂 Thanks so much!
Gayle says
This soup recipe looks really good. About how many cups is 1/3 a pound of Kale? I don't have any means of weighing it. Thank you for your help.
The Kitchen Girl says
Hi Gayle, it's about 1 cup. Hope you enjoy! Thanks!
Raquel E says
The best quick & easy soup ever! My husband loved it too. It is such a delicious recipe. I added diced zucchini. I topped with croutons. Such a delicious soup. I’m sure you can add all different types of veggies. I kept it simple and stuck to the recipe. I actually added more broth to make more liquidity. Love!
The Kitchen Girl says
Yay, Raquel...so glad you love it as much as we do! You're right about all the veggies too Thanks for taking the time to leave this feedback
Bridget says
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!
The Kitchen Girl says
Awesome, Bridget! So glad you liked this soup. I'm always up for crushed red pepper 🙂 Thanks for the review!
Lil says
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!
Traci Antonovich says
Yay, thanks Lil...day made! I'm a kale lover too, so I usually do the same 🙂 I love your additions too!
Pamela Osborne says
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.
Traci Antonovich says
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!!!
Alison says
I love this recipe! So easy to make and full of nourishing ingredients.
Traci Antonovich says
Thanks, Alison! Chickpea soup really IS so easy to make 🙂
Christina says
I love this recipe I added some Italian sausage for more flavor, and some meat.
The Kitchen Girl says
That sounds delicious, Christina! So glad you're enjoying it 🙂
Sara Welch says
This was such a flavorful dish; easily a new family favorite recipe! Looking forward to enjoying this again later this week!
Traci Antonovich says
Awesome, Sara! So glad you can enjoy this one 🙂
Kelly Anthony says
What a great quick and easy soup to warm up after a long day. This has everything a good soup needs!
Traci Antonovich says
Thanks, Kelly! Chickpea soup is one of my favorite ways to end a long day 🙂
Rebecca says
I've got lots of chickpeas that I need to eat, now I'm super excited to make this!
Traci Antonovich says
Haha, yep! Always lots of chickpeas on hand. Hope you love it! 🙂