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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.
Caroline says
I'm all about quick soups, they make such a great meal in colder weather. This looks hearty and tasty.
Traci Antonovich says
Thanks, Caroline! Yay for warm weather! 🙂
Dina says
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!
Traci Antonovich says
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!
Miko Hughes says
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.
Traci Antonovich says
Sounds perfect, Miko! Hope you love it...I think those substitutions will be delicious!
Sarah Ellis says
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!
Traci Antonovich says
You're so welcome, Sarah! Thanks for taking the time to leave feedback...we love hearing it 🙂
Amy says
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.
Traci Antonovich says
Awesome! Hope you love it like we do...and thanks for stopping by! 🙂
DEBORAH RYCUS says
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?
Traci Antonovich says
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! 🙂
Jill R Hildebrandt says
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!
Traci Antonovich says
Yay! So glad to hear it! Thanks for the feedback, friend! 🙂
Amy says
Glad your kids liked it! Trying on my kids (3 and 6) tonight!
Andrea says
Thanks so much it's wonderful fresh and fast! So easy and yummy!!
Traci Antonovich says
Thanks so much for the feedback, Andrea! Day made 😉
Lauren Vavala | Delicious Little Bites says
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!
Traci Antonovich says
Haha, I do that too, Lauren! Love them soooo much 🙂
Tina Dawson | Love is in my tummy says
With chickpeas seems to be the only way I can enjoy my Kale! Love this in-a-hurry version!
Traci Antonovich says
Thanks Tina! I absolutely love the two ingredients together 🙂
Lori Vachon says
Hearty, delicious and I can get this on the table in a hurry? I'm completely sold, looks delicious!
Traci Antonovich says
Thanks Lori! Love hearing that 🙂
Elaine Benoit says
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!
Traci Antonovich says
Thanks Elaine! Yep, it's one of my fav, last-minute meals for sure! 🙂
Edyta at Eating European says
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!
Traci Antonovich says
Thanks Edyta! I love your combination too! 🙂
Hayley | The Simple Supper says
I almost always have these items on hand. What a great quick and easy dinner!
Traci Antonovich says
Thanks Hayley! Right there with you on that 🙂
Annissa says
Love this quick and easy to do soup recipe! So healthy and filling!
Traci Antonovich says
Thanks Annissa! Love hearing that! 🙂
Ellen says
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.
Traci Antonovich says
Thanks Ellen...hope you get to make it sometime 🙂
Emily Hill says
I love chickpeas but I don't usually love kale unless it's in soup, so this would be perfect for fall!
Traci Antonovich says
Thanks Emily! They are really great together in a soup. Hope you get to try it out! 🙂
Claudia Lamascolo says
this looks like a real hardy soup and I love chickpeas so I am sure this is going to be awesome!
Traci Antonovich says
Great to hear it, Claudia! Hope you try it soon 🙂
Urvashee says
Oh my gosh. I love that this is quick AND healthy AND vegetarian. On my to do list!
Traci Antonovich says
Thanks Urvashee! Hope you love it!
Kent Swimley says
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
Traci Antonovich says
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 🙂
Sandi says
This soup is perfect for the cold evenings we have been having lately!
Traci Antonovich says
Thanks Sandi! Couldn't agree more...fav time of year! 🙂
Brandi says
I'm always in a hurry! I definitely need this recipe, looks so good!
Traci Antonovich says
Haha thanks, Brandi...me too! 🙂
Megan says
I just love quick meals like this! Especially when they contain kale and chickpea - my faves!
Traci Antonovich says
Thanks Megan...they're my favs too! 🙂
Lisa | Garlic + Zest says
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.
Traci Antonovich says
Thanks Lisa! I should be eating this right now too, actually 🙂
Dannii says
Anything with kale gets a big thumbs up from me. It's freezing here today, so it's totally soup weather.
Traci Antonovich says
Thanks Dannii! I'm with you on the kale 🙂