Soup has an almost magical way of warming you up on a chilly day, comforting you after a long day, or simply nourishing your body with all its wholesome goodness. And when it comes to soups that are both hearty and healthy, Kale Chickpea Soup stands out as an exceptional option. This vibrant dish is not just about the bold flavors but also a combination of nutrient-dense ingredients that fill your stomach and provide lasting energy.
What makes this kale chickpea soup truly special is its simplicity paired with its rich depth of flavors. It brings together two powerhouse ingredients-kale and chickpeas-along with a medley of spices, herbs, and other vegetables to create a satisfying meal that’s bursting with life. Whether you’re looking to sneak in more greens, enjoy plant-based protein, or just want a satisfying bowl of soup, this recipe checks all the boxes.
Let’s dive into this soulful, nutrient-packed recipe, which you’ll likely find yourself making again and again.
Kale Chickpea Soup Recipe
A warm, hearty bowl of kale chickpea soup is ideal for lunch, dinner, or even a quick snack. It’s filling enough to serve as a complete meal while being light enough to enjoy without feeling weighed down. It also stores well, so you can make a big batch to enjoy throughout the week.
Ingredients Needed
For this recipe, you’ll need:
- Olive Oil (2 tbsp) – For sautéing the veggies and adding richness to the broth.
- Yellow Onion (1 large, chopped) – This adds a subtle sweetness and depth of flavor to the soup base.
- Garlic (3 cloves, minced) – The aromatic punch that will kick things off and infuse the soup with a savory base.
- Carrots (2 medium, peeled and diced) – They provide a slight sweetness and texture contrast to the earthy kale.
- Celery (2 stalks, diced) – Celery adds a fresh, crisp texture and balances the richness of the broth.
- Chickpeas (2 cans, drained and rinsed) – A hearty plant-based protein that brings both texture and substance to the soup.
- Kale (4 cups, chopped) – Kale is the star green here, known for its nutrient density and ability to hold up well in soups.
- Vegetable Broth (4 cups) – The liquid that brings everything together; use a low-sodium version if you prefer a healthier option.
- Canned Tomatoes (1 can, diced, 14 oz) – Adds a tangy, slightly acidic element to balance out the flavors.
- Bay Leaves (2 leaves) – For that herbal undertone that infuses the broth.
- Lemon (1, juiced) – A squeeze of lemon at the end adds brightness and lifts the entire dish.
- Salt and Pepper (to taste) – Season generously to bring out the natural flavors of the ingredients.
- Red Pepper Flakes (optional, for heat) – A little heat can elevate this soup and give it a nice kick.
Cooking Instructions
Making kale chickpea soup is as simple as it is delicious. Follow these steps for a wholesome, flavor-packed meal:
- Sauté the base: Heat the olive oil in a large pot over medium heat. Once the oil is shimmering, add the chopped onions and sauté for about 5 minutes, or until they’re soft and translucent. Add the garlic and sauté for another 30 seconds until fragrant.
- Add the veggies: Toss in the diced carrots and celery, and cook for an additional 5 minutes, stirring occasionally to prevent burning.
- Stir in chickpeas and tomatoes: Add the drained chickpeas and diced tomatoes, stirring to combine. Allow the mixture to cook for 2 minutes, so the tomatoes release their juices and start to break down.
- Pour in the broth and season: Pour in the vegetable broth and toss in the bay leaves. Stir everything well, making sure the ingredients are evenly distributed. Bring the soup to a simmer, then reduce the heat to low and let it cook for about 15 minutes, allowing the flavors to meld.
- Add kale: Add the chopped kale to the soup, stirring until it wilts and softens. This will take about 5-7 minutes, depending on the size of your kale leaves.
- Final seasoning: Season with salt, pepper, and red pepper flakes if you’re adding heat. Finish with a squeeze of fresh lemon juice for a burst of bright flavor.
- Serve and enjoy: Remove the soup from the heat and discard the bay leaves. Ladle into bowls and enjoy the comforting warmth of this flavorful soup.
Ingredient Insights
The beauty of this kale chickpea soup lies in its combination of wholesome ingredients that work together to create something greater than the sum of its parts. Here’s a quick dive into why these ingredients are so good for you:
- Kale: Packed with vitamins A, K, and C, kale is a nutrient powerhouse that boosts immune health, promotes good digestion, and even supports heart health. It also provides fiber and antioxidants, which contribute to an overall anti-inflammatory effect on your body.
- Chickpeas: Chickpeas, or garbanzo beans, are an excellent source of plant-based protein and fiber, making them perfect for maintaining muscle mass and feeling full longer. They are also high in manganese, folate, and iron-crucial nutrients for energy production and bone health.
- Garlic: Not just for flavor, garlic has natural antimicrobial and anti-inflammatory properties. It can support immune function and promote cardiovascular health.
- Vegetable Broth: A low-sodium vegetable broth is your base, providing a rich, flavorful liquid without overwhelming your body with unnecessary salt. You can also opt for homemade vegetable broth for a fresher, more customizable flavor profile.
Expert Tips
To take this recipe to the next level, here are a few pro tips:
- Use fresh kale: While frozen kale is a great option for smoothies and other dishes, fresh kale will give you the best texture and flavor in this soup.
- Blend it for creaminess: If you prefer a creamier texture, blend part of the soup (especially the chickpeas and carrots) with an immersion blender. This will give the soup a smooth base while keeping some texture.
- Make it ahead: Like most soups, this kale chickpea soup gets better with time! Make a big batch and let the flavors develop overnight. It’s a great meal prep option for a busy week ahead.
- Play with spices: Try adding cumin, smoked paprika, or turmeric for a deeper, earthy flavor profile. A little smoked paprika can add a nice smokiness that complements the kale beautifully.
Recipe Variations
This recipe is incredibly versatile. Here are a few variations you can experiment with:
- Add grains: Stir in some cooked quinoa, rice, or farro to make this soup even heartier and to add an extra dose of fiber.
- Make it creamy: Add a splash of coconut milk, cashew cream, or heavy cream for a rich, velvety texture.
- Switch up the greens: If you’re not a fan of kale, try spinach, Swiss chard, or collard greens. Each will bring its own unique texture and flavor to the soup.
- Meat lovers’ twist: While this recipe is entirely plant-based, you can always add sausage (spicy Italian works great) or diced chicken for a non-vegan twist.
Final Words
In the world of soups, kale chickpea soup is a winner. It’s nutritious, filling, and packed with flavors that feel comforting and fresh at the same time. Whether you’re after a plant-based meal, need something that’s easy to throw together on a busy weeknight, or just want a bowl of something that feels like a hug, this recipe fits the bill perfectly.
The combination of tender chickpeas, hearty kale, and zesty lemon makes each bite an absolute delight, and its simplicity in preparation is one of its most appealing qualities. It’s a crowd-pleaser that also doubles as a nourishing, health-boosting dish you can feel good about.
FAQs
What Are The Main Ingredients For A Kale Chickpea Soup?
The main ingredients for a kale chickpea soup include kale, chickpeas, vegetable broth, garlic, onion, olive oil, salt, pepper, and optional seasonings like cumin, turmeric, and lemon juice.
Can I Use Canned Chickpeas For Kale Chickpea Soup?
Yes, you can use canned chickpeas for convenience. Just be sure to rinse and drain them before adding to the soup to reduce the sodium content.
Is Kale Chickpea Soup Vegan And Gluten-free?
Yes, this soup is typically vegan and gluten-free. It’s made with plant-based ingredients like kale, chickpeas, and vegetable broth, which are naturally free of animal products and gluten.
How Long Does It Take To Cook Kale Chickpea Soup?
The total cooking time for kale chickpea soup is around 30-40 minutes. It includes sautéing the vegetables for 5-10 minutes and simmering the soup for an additional 20-30 minutes.
Can I Freeze Kale Chickpea Soup?
Yes, kale chickpea soup can be frozen. Allow it to cool completely, then store it in an airtight container or freezer-safe bag. It can be frozen for up to 3 months. To reheat, thaw in the refrigerator overnight and heat on the stove.
What Type Of Kale Should I Use In Kale Chickpea Soup?
Curly kale or Lacinato kale (also known as dinosaur kale) are the most commonly used varieties in kale chickpea soup. Lacinato kale has a slightly milder flavor, but both work well in the soup.
Can I Add Other Vegetables To Kale Chickpea Soup?
Yes, you can add other vegetables like carrots, celery, zucchini, or potatoes. These additions will enrich the flavor and texture of the soup. Just make sure to adjust cooking times to ensure all vegetables are tender.
What Can I Use As A Substitute For Vegetable Broth?
If you don’t have vegetable broth, you can use water, or substitute with chicken broth if you’re not following a vegan diet. For added flavor, consider using a bouillon cube or a homemade broth.
How Do I Make Kale Chickpea Soup Spicier?
To make the soup spicier, you can add red pepper flakes, cayenne pepper, or a chopped fresh chili pepper. Start with a small amount and adjust to your preferred spice level.
What Is The Best Way To Store Leftover Kale Chickpea Soup?
Leftover kale chickpea soup should be stored in an airtight container in the refrigerator for up to 4 days. If you plan to store it longer, freeze it as mentioned earlier.