15-minute Kale Chickpea Soup aka beans and greens soup is made with fresh kale, canned chickpeas, and a few pantry items. A quick saute and simmer gets this family-friendly chickpea soup on the table and in your belly. It’s vegan and gluten-free too!
Kale Chickpea Soup In A Hurry
Here’s a 15-minute, beans and greens soup that packs nutrition and comfort into a bowl with minimal planning.
It’s made with onions, garlic, vegetable broth, a few seasonings, and of course, kale and chickpeas.
I wrote this recipe with busy people in mind. It’s a broth-based vegetable soup that goes from stove-to-table in 15 minutes.
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!
How to make Kale Chickpea Soup
Step 1. Saute onions and garlic in olive oil.
Step 2. Add and simmer all other ingredients (except kale)
Step 3. Add kale and simmer a few minutes; serve warm
* See full recipe below
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!
Kale Chickpea 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.
canned chickpeas – preferably reduced-sodium so you can control the salt in your recipe.
thyme – This herb adds SO much flavor to this soup. If using fresh, double the amount.
salt – I love my Kosher salt for cooking. Fine sea salt is wonderful too, but you need to reduce the amount.
pepper – fresh, cracked, black pepper if possible.
kale – I used Dino kale for this recipe, but any kale variety will be delicious for beans and greens soup.
More kale recipes
More chickpeas recipes
Kale Chickpea Soup In a Hurry
- 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.
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