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–+ servings
Chickpea and Kale Soup

Vibrant Chickpea and Kale Soup for a Wholesome Reset

A warming Chickpea and Kale Soup that highlights wholesome ingredients and vibrant flavors for a nutritious reset.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Lunch
Cuisine: Healthy, Vegetarian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons extra-virgin olive oil Adds richness and moisture
  • 1 medium fennel bulb, diced Use celery if fennel is unavailable
  • 1 medium yellow or white onion, chopped Shallots can be a nice substitute
  • 4 cloves garlic, minced Powdered garlic is a quick alternative
  • 1 teaspoon kosher salt Regular table salt can be used 1:1
  • 1 teaspoon ground black pepper Use white pepper for a milder option
  • 1 teaspoon red pepper flakes Adjust or omit based on preference
  • 1 teaspoon fresh oregano (or dried) Thyme or basil work in its place
For the Soup Ingredients
  • 1 can diced tomatoes in juice Fresh tomatoes shine if in season
  • 4 cups low-sodium vegetable or chicken broth Water can be used but consider seasoning
  • 4 cups chopped Tuscan kale Substitute with any leafy green like spinach
  • 1 can chickpeas, rinsed and drained Lentils or other beans can be used
  • 2 tablespoons balsamic vinegar Apple cider vinegar is a good alternative

Equipment

  • Large pot

Method
 

How to Make Chickpea and Kale Soup
  1. Heat extra-virgin olive oil in a large pot over medium-low heat.
  2. Add diced fennel bulb, onion, garlic, salt, black pepper, and red pepper flakes. Sauté for 5 minutes until softened.
  3. Stir in fresh oregano and cook for 30 seconds to release fragrance.
  4. Pour in diced tomatoes with juice and broth. Bring to a boil, then simmer for 10 minutes.
  5. Add chopped kale and simmer for another 10 minutes until tender.
  6. Stir in chickpeas and balsamic vinegar, simmer for an additional 5 minutes.
  7. Taste and adjust seasoning as needed before serving.
  8. Drizzle with olive oil and sprinkle with reserved fennel fronds before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 42gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 5000IUVitamin C: 60mgCalcium: 100mgIron: 4mg

Notes

For a hearty meal, serve this soup warm over cooked brown rice or quinoa. It stores well for quick meals throughout the week.

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