Tuscan Kale & Chickpea Soup
A comforting Italian-inspired soup filled with tender potatoes, garbanzo beans, and fresh kale. Packed with plant-based protein, fiber, and heart-healthy nutrients, this soup is quick to make, freezer-friendly, and perfect for weeknight dinners or meal prep.
Equipment
- 2 teaspoons measuring spoon
- 1 cup measuring cup
- 1 medium saucepan or soup pot
- 1 cutting board
- 1 chef’s knife
- Wooden spoon or spatula
- Can opener
- Tongs
Ingredients
- 2 teaspoons olive oil
- 1 cup yellow onion diced
- 1 celery stalk diced
- 2 small to medium carrots diced
- 3 garlic cloves minced
- 1 small golden potato diced
- ½ teaspoon garlic powder
- ½ teaspoon curry powder
- 1 14 oz can garbanzo beans, rinsed and drained
- 1 14 oz can diced tomatoes, preferably fire-roasted
- 4 –5 cups vegetable broth low sodium
- 1 –2 tablespoons tomato paste
- 3 fresh thyme sprigs
- Pinch red pepper flakes
- 2 tablespoons fresh basil chopped
- 1 tablespoon fresh oregano chopped
- 2 cups kale stems removed and chopped
- Salt and black pepper to taste
Instructions
- Heat Olive Oil and Sauté Onions: Start by placing a large soup pot or medium saucepan over medium heat. Add 2 teaspoons of olive oil and let it warm for about 30 seconds until slightly shimmering. Add 1 cup of diced yellow onion and a pinch of salt. Stir frequently, cooking for 2–3 minutes until the onions become translucent and release their natural sweetness. This step forms the flavorful base of your soup.
- Add Aromatic Vegetables: Once the onions are soft, add 1 diced celery stalk, 2 small to medium diced carrots, and 3 minced garlic cloves to the pot. Stir to combine with the onions and continue cooking for 3–4 minutes. The vegetables should soften, and the garlic should release a fragrant aroma, creating a rich, savory foundation for the soup.
- Incorporate Potatoes and Spices: Next, add 1 small diced golden potato to the pot. Sprinkle in 1/2 teaspoon garlic powder, 1/2 teaspoon curry powder, and a pinch of red pepper flakes. Stir everything together to coat the vegetables evenly with the spices. The curry powder adds a subtle warmth and depth of flavor, while the garlic powder enhances the savory base.
- Add Beans, Tomatoes, and Broth: Drain and rinse 1 (14 oz) can of garbanzo beans/chickpeas and add them to the pot. Pour in 1 (14 oz) can of diced tomatoes, preferably fire-roasted for added flavor, and 4–5 cups of low-sodium vegetable broth. Stir to combine all ingredients thoroughly. Add 1–2 tablespoons of tomato paste to give the soup a richer color and slightly thicker consistency.
- Introduce Fresh Herbs: Tuck 3 sprigs of fresh thyme into the pot, pushing them gently into the liquid. These will infuse the soup with a delicate herbal aroma as it simmers. Cover the pot with a lid and reduce the heat slightly to maintain a gentle simmer.
- Simmer Until Potatoes Are Tender: Allow the soup to simmer uncovered or partially covered for about 30 minutes, stirring occasionally. Check the potatoes with a fork; they should be tender and easily pierced. The simmering process helps the flavors meld together, and the starch from the potatoes will naturally thicken the broth slightly, giving the soup a comforting, hearty texture.
- Remove Thyme and Add Kale: Once the potatoes are tender, use tongs to remove the thyme sprigs from the pot. Immediately add 2 cups of chopped kale, discarding the tough stems. Stir the kale into the hot soup and allow it to cook for 1–2 minutes, just until wilted. This keeps the kale bright green, fresh, and tender without becoming overly soft.
- Add Fresh Herbs and Season: Turn off the heat and stir in 2 tablespoons of fresh chopped basil and 1 tablespoon of fresh chopped oregano. Taste the soup and adjust seasoning with salt and black pepper to your preference. Adding the fresh herbs at the end ensures that their flavors remain vibrant and aromatic, enhancing the soup’s overall taste profile.
- Serve Warm and Enjoy: Ladle the soup into bowls while it’s still hot. Optionally, drizzle a little extra olive oil over the top or sprinkle with freshly cracked black pepper. This soup is perfect on its own or served with a slice of crusty bread. It keeps well for leftovers and is also freezer-friendly, making it an excellent choice for meal prep or a nourishing weeknight dinner.
Notes
- Use fresh, firm kale for the best texture; it should be bright green with no wilted edges.
- Fire-roasted diced tomatoes add depth of flavor, but regular diced tomatoes work perfectly too.
- Don’t soak the potatoes—keeping their natural starch helps thicken the soup for a creamy consistency.
- Stir occasionally while simmering to prevent vegetables from sticking and to ensure even cooking.
- Adjust the broth amount based on your preferred consistency; add more for a lighter soup, less for a thicker, stew-like texture.
