Kale Chickpea Soup Recipe: Nourishing, Flavorful, and Easy
A nutritious homemade kale chickpea soup that blends vibrant greens, hearty beans, and fragrant herbs for a warming, easy meal.
Kale Chickpea Soup: A Wholesome, Comforting Bowl
The kale chickpea soup is a vibrant, veggie-forward recipe that combines the hearty goodness of chickpeas with the nutritional power of kale, simmered in a savory broth and seasoned with fragrant herbs. Quick to prepare and deeply satisfying, this soup represents the perfect blend of convenience, nutrition, and flavor. Whether you’re seeking a simple weeknight dinner or a soul-warming lunch, this dish delivers health and taste in every spoonful.
Why Make Kale Chickpea Soup?
- Nutrient-Rich: Packed with fiber, protein, vitamins, and minerals from chickpeas and kale.
- Easy & Quick: Uses pantry staples and can be made in under 30 minutes with minimal prep.
- Adaptable: Easily customizable—add other vegetables, swap herbs, or enrich with grains.
- Budget-Friendly: Made from affordable ingredients and yields multiple servings.
- Comforting: Warm, soothing broth ideal for chillier evenings or when a nourishing meal is needed.
Ingredients & Preparation
This soup’s key appeal is its simplicity: a handful of fresh ingredients and basic pantry classics come together seamlessly.
Main Ingredients
| Ingredient | Amount | Role & Notes |
|---|---|---|
| Olive oil | 1-2 tbsp | For sautéing vegetables, adds healthy fat and flavor |
| Onion | 1 medium, diced | Base flavor, aromatic |
| Garlic | 2-4 cloves, minced | Aromatic, boosts immune benefits |
| Celery | 2-3 stalks, diced | Adds crunch and sweetness |
| Carrot | 1-2 large, diced | Earthy sweet undertone, extra nutrition |
| Diced Tomatoes | 14-15 oz can | Savory and slightly tangy base |
| Chickpeas | 15-16 oz can, drained | Hearty texture, plant-based protein |
| Kale | 2 cups, de-stemmed and chopped | Rich in vitamins A, C, and K |
| Vegetable broth | 4 cups | Flavorful, vegan-friendly solution |
| Herbs (rosemary, thyme) | 1 tsp each dried or few fresh sprigs | Italian flavor profile |
| Red pepper flakes (optional) | 1/4 tsp | Adds subtle heat |
| Salt & Pepper | to taste | Essential seasoning |
| Lemon juice | from 1 lemon | Bright finish, balances flavors |
Optional Adds & Garnishes
- Crusty bread—serve on the side or as croutons within the soup
- Parmesan cheese—for a non-vegan finishing touch
- Fresh parsley or basil—for an herbal lift
- Potato—diced, for more bulk and creaminess
- Tomato paste—for richer, deeper tomato flavor
How to Make Kale Chickpea Soup (Step-by-Step)
- Sauté aromatics: In a large soup pot, heat olive oil over medium. Add diced onion, garlic, celery, and carrots. Sauté 3-5 minutes until softened and fragrant.
- Add herbs & seasonings: Stir in dried rosemary, thyme, and chili flakes. Cook another minute to bloom flavors.
- Combine chickpeas & tomatoes: Add drained chickpeas and diced tomatoes (including juices). Mix well.
- Pour in broth: Add vegetable broth, salt, and pepper. Increase heat to bring to a gentle boil, then reduce to simmer. Cover and cook for 10-15 minutes, until carrots are fork-tender.
- Stir in kale: Add chopped kale and cook 5-7 minutes more until wilted but still bright green.
- Add lemon juice: Finish with the juice of one lemon for vibrancy and depth.
- Taste & adjust: Sample and season with additional salt or pepper as desired.
- Serve: Ladle hot soup into bowls. Garnish as desired. Enjoy with crusty bread or grains.
Alternative Cooking Methods
- Instant Pot/Pressure Cooker: Sauté aromatics using “Sauté” mode, add all remaining ingredients (except kale and lemon juice), cook on high pressure for 1 minute, finish with a natural release and add kale and lemon juice at the end.
- Slow Cooker: Combine all ingredients (except kale and lemon juice), cook on low for 4–6 hours, add kale 30 minutes before serving and finish with lemon juice.
Nutrition Highlights
| Nutrient | Content (per serving) | Health Benefits |
|---|---|---|
| Calories | 220kcal | Light yet filling |
| Carbohydrates | 35g | Provides energy, mostly from beans & vegetables |
| Protein | 10g | Supports muscle repair, mostly from chickpeas |
| Fat | 6g | Healthy fats from olive oil |
| Fiber | 9g | Supports digestion, promotes satiety |
| Sodium | 900mg | Flavorful; can lower by using low-sodium broth |
What others are reading
The soup features generous amounts of vitamins A, C, and K from kale, as well as minerals such as iron and magnesium. Chickpeas are not only high in protein but also supply key B vitamins and beneficial plant compounds.
Tips for Best Results
- Use fresh kale whenever possible for best flavor, though frozen works in a pinch.
- Drain and rinse chickpeas to reduce sodium and improve taste.
- Add greens late in the cooking process to keep kale tender and vivid.
- Finish with citrus (lemon juice) for brightness and to balance the hearty chickpeas.
- Blend a portion of the soup for extra creaminess, if desired, leaving some beans and veg whole for texture.
Serving Suggestions
This soup shines as a nutritious standalone meal but pairs beautifully with:
- Crusty sourdough or multigrain bread
- Tossed green salad with vinaigrette
- Grilled cheese or whole grain crackers
- Quinoa or brown rice for extra bulk
It makes excellent leftovers and can be refrigerated for up to five days or frozen for three months. The flavors continue to develop, making it even more delicious the next day.
Customizations and Variations
- Make it spicy: Add more red pepper flakes or a dash of cayenne.
- Add grains: Stir in cooked farro, barley, or rice for a heartier bowl.
- Include potatoes: Diced potatoes add creaminess and body.
- Switch greens： Substitute spinach, Swiss chard, or collard greens for kale.
- Enrich with tomato paste： Add 1-2 tablespoons for deeper savory flavor.
- Herb swaps： Use Italian seasoning, basil, or oregano, as preferred.
Frequently Asked Questions (FAQs)
Is kale chickpea soup vegan?
Yes, when using vegetable broth and omitting any cheese garnish, it’s fully vegan and suitable for plant-based diets.
Can I use frozen kale?
Absolutely. Frozen kale works well and is convenient; add it directly in the last few minutes of cooking.
How can I make the soup creamier?
Blend a portion with an immersion blender or add diced potatoes that will break down and enrich the soup’s texture.
How long does kale chickpea soup keep?
Stored in an airtight container, it lasts up to five days in the refrigerator or three months in the freezer.
What bread pairs best with chickpea kale soup?
Crusty sourdough, whole grain baguette, or rustic ciabatta are excellent for dunking and complementing the broth.
Can I add meat to this soup?
Yes. While delicious vegetarian, diced cooked chicken, turkey, or sausage can be added for more protein.
Expert Tips & Kitchen Tools
- Large soup pot or Dutch oven—for even simmering and easy stirring.
- Sharp chef’s knife and cutting board—to prep veggies efficiently.
- Immersion blender—for blending part of the soup right in the pot.
- Lemon juicer—to extract every last drop and add zest to finish.
Why Chickpeas and Kale?
Chickpeas are an outstanding source of plant-based protein and dietary fiber, supportive of digestive health and staying satiated. Kale supplies antioxidants, vitamins, and minerals, and is renowned for its health-promoting properties, including supporting heart health.
Together, these ingredients form the cornerstone of Mediterranean and vegetarian diets, and their synergy in soup is as delicious as it is nourishing.
Seasonal Adaptations
- Winter: Add root vegetables like parsnip or sweet potato for heartiness.
- Spring: Stir in fresh peas or tender green beans as they become available.
- Summer: Use ripe garden tomatoes instead of canned.
- Autumn: Incorporate butternut squash or pumpkin for a fall twist.
Sustainability: Waste-Free Soup
This soup is ideal for using up wilting greens or leftover roasted vegetables. Canned beans and tomatoes offer long shelf life with minimal waste. Compost any kale ribs or use them in blended soups or broths to maximize kitchen sustainability.
Frequently Asked Questions (FAQs)
Q: Is this soup gluten-free?
A: Yes, provided all ingredients used are gluten-free (verify broth label); serve with gluten-free bread or crackers if needed.
Q: Can I double the recipe?
A: Yes. Use a larger pot and double all ingredient amounts; adjust seasonings to taste.
Q: How should I store leftovers?
A: Cool soup completely, then store in airtight containers in refrigerator for up to five days, or freeze for three months.
Q: What’s the best way to reheat?
A: Gently reheat on the stovetop over medium heat, adding a splash of broth if soup thickens.
Q: Can I use other beans?
A: Yes, white beans (cannellini, great northern), or lentils work beautifully, though flavor and texture may vary.
Final Thoughts
This kale chickpea soup is a celebration of simple ingredients elevated by thoughtful seasoning, healthy additions, and a focus on both traditional and modern culinary values. Whether enjoyed as a light starter or a main meal, it’s the kind of kitchen staple that brings warmth and satisfaction, batch after batch.
References
- https://www.tastingtothrive.com/30-minute-healthy-chickpea-kale-soup/
- https://thekitchengirl.com/in-a-hurry-kale-chickpea-soup/
- https://thedefineddish.com/easy-chickpea-and-kale-tuscan-style-soup/
- https://asimplepalate.com/blog/tuscan-kale-chickpea-soup/
- https://www.prevention.com/food-nutrition/recipes/a34194596/kale-chickpea-soup-recipe/
- https://www.prevention.com/food-nutrition/g38529602/vegetarian-soup-recipes/
- https://www.prevention.com/registration-recipes/
- https://www.youtube.com/watch?v=G7R7wyGTr9w
Similar Articles
Read full bio of Sneha Tete
