This hearty Chickpea Kale Soup is a fast, nourishing weeknight meal that combines protein-packed chickpeas with nutrient-dense kale.
Rich in fiber and low in saturated fat, it supports digestion and keeps you full longer.
Made with simple pantry staples, a splash of olive oil, and aromatic seasonings, this plant-based, low-carb soup is perfect for quick dinners, meal prep, or a comforting, healthy lunch anytime.
Kale Chickpea Soup
Equipment
- 1 Chef’s knife (optional)
- 1 cutting board
- 1 4-quart soup pot or Instant Pot
- 1 Stirring utensil
Ingredients
- 2 tablespoons Extra Virgin Olive Oil
- ½ medium Onion diced (about 1 cup)
- 2 cloves Garlic minced
- 1 15-ounce can Chickpeas, drained (or 1 ½ cups cooked chickpeas)
- 2 cups Kale chopped
- 4 cups Vegetable Broth
- ½ teaspoon Dried Thyme
- ½ teaspoon Sea Salt
- ¼ teaspoon Black Pepper
Instructions
- Prepare the Vegetables: Start by washing and chopping your vegetables. Dice half a medium onion into small, even pieces to ensure they cook uniformly. Mince two garlic cloves finely; this will release their flavor more effectively into the soup. Rinse two cups of fresh kale thoroughly under cold water, remove any tough stems, and chop the leaves into bite-sized pieces. Having all ingredients prepped before cooking ensures a smooth, stress-free process.
- Heat the Olive Oil: Place a 4-quart soup pot over medium-high heat. Measure and pour in two tablespoons of extra virgin olive oil. Allow the oil to warm for about 30–60 seconds. You’ll know it’s ready when it slightly shimmers on the surface. This step is essential to sauté the aromatics properly and release their natural flavors.
- Sauté the Onion and Garlic: Add the diced onion to the heated oil. Stir frequently using a wooden spoon or spatula to prevent sticking. Cook for about 3–4 minutes, or until the onion starts turning translucent and soft. Then, add the minced garlic and sauté for an additional 1–2 minutes, stirring constantly to avoid burning. The aroma should become fragrant, signaling that the base flavors are perfectly developed.
- Add the Chickpeas: Next, add one 15-ounce can of drained chickpeas (or 1 ½ cups of cooked chickpeas) to the pot. Stir them gently to combine with the sautéed onion and garlic. Cooking the chickpeas briefly with the aromatics allows them to absorb subtle flavors and enhances the overall taste of the soup.
- Incorporate the Kale: Add the chopped kale to the pot. Stir well so that the kale begins to wilt slightly from the heat. This wilting process helps the greens release their nutrients while softening their texture, making them more pleasant to eat in the finished soup.
- Pour in Vegetable Broth: Measure and pour four cups of vegetable broth into the pot. Stir everything together to ensure the broth evenly covers the ingredients. The broth acts as the flavorful base for the soup and allows the flavors from the aromatics, chickpeas, and kale to meld beautifully.
- Season the Soup: Add ½ teaspoon dried thyme, ½ teaspoon sea salt, and ¼ teaspoon black pepper. Stir thoroughly to distribute the seasonings evenly. Taste and adjust salt and pepper if needed. Using dried thyme provides a subtle herbal note that complements both the chickpeas and the kale.
- Bring to a Gentle Boil: Turn the heat to high and bring the soup to a gentle boil. Once bubbling, reduce the heat to medium-low, cover the pot with a lid, and let it simmer for 10 minutes. This simmering step allows the flavors to fully blend, softens the kale further, and slightly thickens the broth.
- Final Taste and Adjustments: After 10 minutes, remove the lid and stir the soup. Taste and adjust seasoning if necessary. You can add a little more salt, pepper, or thyme depending on your preference. At this stage, the chickpeas should be tender, and the kale should be soft but still vibrant green.
- Serve and Garnish: Ladle the hot soup into bowls. For extra flavor and presentation, consider optional garnishes such as a sprinkle of lemon zest, fresh parsley, croutons, or a light dusting of grated Parmesan cheese. Serve immediately while warm for maximum flavor and comfort.
- Storage and Make-Ahead Tips: Allow any leftovers to cool to room temperature before storing. Transfer to an airtight container and refrigerate for up to 5 days. For longer storage, freeze in a vacuum-sealed bag or freezer-safe container for up to 3 months. Reheat gently on the stovetop or in the microwave until warmed through.
Notes
- Use fresh kale for best texture; pre-washed bagged kale can become too soft.
- Canned chickpeas are convenient; if using dried, soak overnight and cook until tender.
- Gradually adjust salt, pepper, and thyme to suit your taste.
- Roasting garlic before adding it enhances the soup’s depth of flavor.
- A splash of lemon juice just before serving brightens the flavors.
- This soup is forgiving—feel free to add extra vegetables or spices.
- For a creamier texture, lightly mash some chickpeas in the pot before serving.
Chef’s Secrets for Maximum Flavor
The key to a deeply flavorful soup is layering your ingredients.
Start with sautéing onions and garlic until aromatic, which forms the foundation of the dish.
Toasting dried herbs briefly in the oil can enhance their essence.
When adding kale, allow it to wilt slightly before adding the broth; this prevents overcooking and keeps it bright and vibrant.
A touch of acid—lemon juice or a small splash of vinegar—added at the end can elevate the flavors beautifully without overpowering the delicate chickpeas.
Serving Suggestions for Delicious Meals
This soup is perfect on its own as a light, nourishing meal, or paired with a side of crusty whole-grain bread for a heartier option.
Garnishing with fresh parsley or a sprinkle of Parmesan adds color and extra flavor.
For a Mediterranean twist, serve alongside roasted vegetables or a simple quinoa salad.
This recipe also works well as part of a meal prep routine—pair with brown rice, pita, or a simple grain bowl for lunches throughout the week.
Storage Tips to Keep Fresh
Allow the soup to cool to room temperature before storing.
Transfer leftovers to an airtight container and refrigerate for up to 5 days.
Freezing is ideal for meal prep portion the soup into freezer-safe containers or vacuum-sealed bags and store for up to 3 months.
When reheating, do so gently over low heat on the stove, stirring occasionally, or microwave in short intervals to prevent overcooking the kale.
Fresh herbs or a splash of lemon added after reheating can refresh the flavors.
Frequently Asked Questions
1. Can I use other greens instead of kale?
Absolutely! Spinach, Swiss chard, or collard greens can be substituted. Adjust cooking time—spinach wilts faster, so add it near the end to avoid overcooking.
2. Can I make this soup in the Instant Pot?
Yes, use the sauté function for onions and garlic, then add all remaining ingredients. Cook on high pressure for 1 minute with a 10-minute natural release.
3. Is this soup suitable for a low-carb diet?
Yes, it’s relatively low in carbs, especially if you limit starchy additions. Chickpeas provide fiber and plant-based protein while keeping net carbs moderate.
4. Can I add more protein to this soup?
Certainly! Add cooked lentils, tofu cubes, or shredded chicken for extra protein while maintaining a wholesome, hearty meal.
5. How can I make the soup more flavorful?
Enhance flavor by roasting garlic, adding a bay leaf during simmering, or finishing with a drizzle of high-quality olive oil or a splash of lemon juice. Fresh herbs like parsley or thyme elevate taste at the end.
