Kale & Chickpea Soup: A Nourishing, Flavorful, and Simple Recipe
Discover a vibrant, veggie-packed kale and chickpea soup that's both comforting and nutritious—your new go-to meal for cozy nights.
If you’re searching for a vibrant, satisfying, and healthy soup, this kale and chickpea soup is exactly what you need. Brimming with fresh vegetables, protein-packed chickpeas, and tender kale, it’s a meal that both comforts and strengthens. In this article, we’ll walk you through the background of this cozy staple, detailed step-by-step instructions, nutritional information, serving ideas, expert tips, variations, and frequently asked questions.
Why You’ll Love This Kale & Chickpea Soup
- Wholesome Ingredients: Packed with leafy greens, legumes, and classic aromatic vegetables for a balanced meal.
- Quick & Easy: Ready in about 30 minutes from start to finish.
- Flexible & Customizable: Easily adapt with the ingredients you have on hand.
- Nutrient-Dense: Delivers fiber, protein, vitamins, and minerals in every bowl.
- Perfect for Make-Ahead: Flavors deepen over time, making leftovers even better.
Key Ingredients Overview
This soup draws its heartiness and depth of flavor from staple pantry and fresh ingredients. Here’s what you’ll need:
- Olive Oil: For sautéing and adding subtle richness.
- Aromatics: Onion, garlic, celery, and carrots build the flavor base.
- Chickpeas: Canned or cooked chickpeas (garbanzo beans) bring creaminess and protein.
- Kale: Lacinato (Tuscan) or curly kale, chopped and added near the end.
- Vegetable Broth: Low-sodium preferred for controlling salt levels.
- Tomatoes: Canned diced tomatoes for acidity and color.
- Dried Herbs: Thyme, rosemary, and optional red pepper flakes for warmth and complexity.
- Lemon Juice: For brightness and to balance the greens.
- Salt & Pepper: To taste.
Step-by-Step Instructions
Prepare the Veggies: Dice the onion, carrots, and celery. Mince the garlic.
Sauté Aromatics: In a large soup pot, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery. Cook, stirring occasionally, until the onion turns translucent, about 3-4 minutes.
Season: Sprinkle in the dried rosemary, thyme, and a pinch of red pepper flakes (if using). Stir to release their fragrances.
Add Core Ingredients: Pour in the drained chickpeas, diced tomatoes (with their juices), and vegetable broth. Season with salt and pepper. Raise the heat and bring the mixture to a gentle boil.
Simmer: Once boiling, reduce the heat, cover, and let it simmer for 10-15 minutes, or until the carrots are fork-tender.
Finish with Kale & Lemon: Stir in the chopped kale and a splash of fresh lemon juice. Simmer for another 5 minutes, just until the kale wilts and turns bright green.
Adjust & Serve: Taste for seasoning and adjust with more salt, pepper, or lemon as desired. Serve hot, optionally with crusty bread, croutons, or a sprinkle of grated Parmesan cheese for added finishing touch.
Ingredient Substitutions & Variations
- Swap the Greens: Use baby spinach, Swiss chard, or escarole in place of kale for a change of texture or taste.
- Go Grainy: Stir in a half-cup of cooked pasta, farro, or rice to make the soup even more filling.
- Add More Veggies: Zucchini, bell pepper, or potatoes can be added during the simmering step for diversity.
- Boost the Umami: A tablespoon or two of tomato paste added with the tomatoes intensifies the broth.
- Change the Citrus: Fresh lime juice or orange zest can be used for a different citrus profile.
- Use Different Legumes: White beans (like cannellini or great northern beans) also work beautifully in this soup.
Pro Tips for the Best Kale & Chickpea Soup
- Chop vegetables to uniform size for even cooking.
- Use high-quality vegetable broth as the base for the richest flavor.
- Add kale near the end to preserve its texture and nutrients.
- For creamier soup, mash some chickpeas in the pot, or use an immersion blender for a partially pureed texture.
- Finish with citrus to brighten flavors just before serving.
Nutrition Information
| Nutrient | Per Serving (approx.) |
|---|---|
| Calories | 220 |
| Protein | 10g |
| Carbohydrates | 35g |
| Fiber | 9g |
| Fat | 6g |
| Sodium | 900mg |
Nutrition values are estimates and will vary depending on ingredients and exact serving sizes.
How to Store, Freeze, and Reheat
- Storage: Cool soup to room temperature, then refrigerate in an airtight container for up to 5 days.
- Freezing: Allow to cool completely, portion into freezer-safe containers, and freeze for up to 3 months.
- Reheating: Warm gently on the stovetop or microwave until heated throughout. If the soup thickens upon standing, add a splash of broth or water when reheating.
What others are reading
Serving Suggestions
- Serve alongside crusty bread, crisp crackers, or garlic toast.
- Top each bowl with lemon zest, chopped fresh parsley, or a dusting of Parmesan cheese.
- Pair with a simple green salad, or as a hearty starter before the main dish.
- For a spicy kick, finish with extra chili flakes or a swirl of harissa.
Expert Tips for Success
- Layer Flavors: Take time to sauté vegetables well at the start—this develops sweetness and complexity.
- Taste As You Go: Adjust seasonings and acid (lemon) as needed for best balance.
- Don’t Overcook the Kale: Add it at the end so it stays bright and tender, not mushy.
- Bigger Batches: This soup doubles well for meal prep or serving a crowd, with no loss in flavor or texture.
FAQs
Can I make this soup ahead of time?
Absolutely. The soup’s flavors actually develop and deepen after resting for a day. Store it in the refrigerator and simply reheat before serving.
Is this soup suitable for vegans and vegetarians?
Yes! Simply use vegetable broth and avoid topping with cheese unless you use a plant-based version.
Does the soup freeze well?
Yes, it freezes beautifully. Allow it to cool completely, store in freezer-safe portions, and thaw overnight in the fridge before reheating gently.
What’s the best type of kale to use?
Both lacinato (Tuscan) and curly kale work well. Lacinato is a bit more tender with a milder flavor, while curly kale is heartier and holds up well in soups.
Can I use dried chickpeas?
You can use dried chickpeas, but they must be fully cooked before adding. Canned chickpeas are quicker for this fast recipe.
How do I add more protein?
Add diced cooked chicken or turkey for an omnivorous twist, or stir in extra beans and grains for increased plant protein.
Conclusion
Kale and chickpea soup is a nourishing bowl of coziness that delivers on taste, nutrition, and ease of preparation. With countless adaptation possibilities, you can make it your own with whatever veggies, proteins, or flavors you crave. Make a big pot on Sunday, and you’ll have comforting, healthy meals all week long!
Frequently Asked Questions (FAQs)
Q: Can I use spinach instead of kale in this soup?
A: Yes, spinach can substitute for kale. Add it at the very end since it wilts much faster than kale.
Q: How do I make the soup thicker?
A: Mash a portion of the chickpeas before adding or use an immersion blender to partially blend the soup, leaving some texture.
Q: What can I use if I don’t have vegetable broth?
A: Water can be used in place of broth, but add extra seasoning and herbs to compensate for the missing flavor.
Q: Is this recipe gluten-free?
A: The base soup is naturally gluten-free; just ensure any bread or grain accompaniments are also gluten-free.
Q: Can I double or triple the recipe?
A: Yes! This soup scales up easily for batch cooking or larger gatherings.
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.prevention.com/food-nutrition/g20457194/healthy-soup-recipes-for-weight-loss/
- https://www.youtube.com/watch?v=G7R7wyGTr9w
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