Chickpea Kale Soup Recipe
This chickpea kale soup is on the table in 20 minutes using simple pantry staples. Hearty chickpeas make it naturally fiber-rich and surprisingly satisfying for such a quick meal.
Servings: 4 cups
Calories: 149kcal
Equipment
- chef's knife optional
- 4.5-quart Dutch oven or stockpot or Dutch oven
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).
Notes
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.
Nutrition
Serving: 1cup | Calories: 149kcal | Carbohydrates: 20g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Sodium: 420mg | Potassium: 223mg | Fiber: 5g | Sugar: 3g | Vitamin A: 1550IU | Vitamin C: 12mg | Calcium: 34mg | Iron: 2mg