Kale and Chickpea Soup

Nutriscore Rating: 76/100

Warm up with a nourishing bowl of Kale and Chickpea Soup, a wholesome, flavor-packed recipe that’s as comforting as it is nutritious. This vegan and gluten-free soup features a hearty blend of tender chickpeas, vibrant kale, and a medley of aromatic vegetables simmered in a rich vegetable broth. Infused with smoky paprika, earthy cumin, and thyme, every spoonful delivers a delightful depth of flavor. Quick to prepare in just 45 minutes, this one-pot meal is perfect for busy weeknights or cozy weekends. Serve it with a splash of optional lemon juice for a bright citrusy kick, and pair it with crusty bread for the ultimate satisfying experience. Whether you're seeking a healthy lunch or a comforting dinner, this kale and chickpea soup will leave you feeling nourished from the inside out.

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

16 items

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 6 cups vegetable broth
• 2 cups cooked or canned chickpeas, drained and rinsed
• 4 cups kale, stems removed and leaves chopped
• 1 14-ounce can canned diced tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 bay leaf
• 1 tablespoon lemon juice (optional)

📝 Instructions

10 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion and cook for 3-4 minutes, until softened and translucent.

3. Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally.

4. Pour in the vegetable broth and bring to a simmer.

5. Add the chickpeas, diced tomatoes, dried thyme, ground cumin, smoked paprika, salt, black pepper, and bay leaf to the pot. Stir well to combine.

6. Allow the soup to simmer for 15 minutes, stirring occasionally to meld the flavors.

7. Add the chopped kale and cook for an additional 5 minutes, until the kale is wilted and tender.

8. Taste and adjust the seasoning as needed. If desired, stir in lemon juice for a bright, fresh flavor.

9. Remove the bay leaf before serving.

10. Ladle the soup into bowls and serve warm. Optionally, pair with crusty bread or a side salad for a complete meal.

Nutrition Facts

1 serving (734.9g)

Calories		423
% Daily Value*
Total Fat		15.4 g	20%
	Saturated Fat	2.9 g	15%
	Polyunsaturated Fat	2.2 g
Cholesterol		2 mg	1%
Sodium		1635 mg	71%
Total Carbohydrate		60.3 g	22%
	Dietary Fiber	15.4 g	55%
	Total Sugars	16.2 g
Protein		16.9 g	34%
Vitamin D		0.0 mcg	0%
Calcium		265 mg	20%
Iron		5.9 mg	33%
Potassium		1684 mg	36%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 561 cal (31.4%%)

Protein: 266 cal (14.9%%)

Carbs: 958 cal (53.7%%)