Kale Chickpea Soup
A quick, healthy, and satisfying soup made with tender chickpeas, fresh kale, and aromatic herbs. This plant-based, fiber-rich soup is perfect for weeknight dinners, meal prep, or a nourishing lunch. Ready in just 20 minutes, it’s wholesome, low in saturated fat, and packed with protein and nutrients.
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.
