This Protein-Packed Chickpea and Kale Soup is a hearty, nutritious dish loaded with plant-based protein, fiber, and essential vitamins. It’s perfect for a cozy lunch or dinner and can be made in one pot with simple ingredients. Whether you’re vegan, vegetarian, or just looking for a wholesome, healthy meal, this soup will warm you up and keep you full!

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 3 garlic cloves, minced
  • 2 large carrots, sliced
  • 2 celery stalks, diced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground turmeric
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 6 cups vegetable broth (or water)
  • 1 cup diced tomatoes (canned or fresh)
  • 4 cups fresh kale, chopped (or spinach as an alternative)
  • 1 bay leaf
  • Salt and pepper to taste
  • 1 tablespoon lemon juice
  • Fresh parsley, for garnish

Instructions

1. Sauté the Aromatics

  • Heat 2 tablespoons of olive oil in a large pot over medium heat.
  • Add the diced onion and minced garlic, sautéing for about 3-4 minutes until the onion becomes translucent and fragrant.

2. Add Vegetables and Spices

  • Stir in the carrots and celery. Sauté for 5 minutes until slightly softened.
  • Add the cumin, smoked paprika, and turmeric, stirring to coat the vegetables and enhance the flavor.

3. Add Chickpeas and Broth

  • Pour in the drained chickpeas, vegetable broth, and diced tomatoes.
  • Drop in the bay leaf and season with salt and pepper to taste.
  • Bring the soup to a boil, then reduce heat to low and let it simmer for 20-25 minutes, allowing the flavors to meld and the vegetables to become tender.

4. Add Kale

  • Stir in the chopped kale during the last 5 minutes of cooking. Simmer until the kale wilts and is tender.
  • Remove the bay leaf before serving.

5. Finish and Serve

  • Stir in lemon juice to brighten the flavors and adjust seasoning if needed.
  • Ladle the soup into bowls and garnish with fresh parsley for a fresh, vibrant finish.

Tips for the Best Chickpea and Kale Soup

  • Use Fresh Ingredients: For the best flavor, use fresh vegetables and herbs. Canned tomatoes and chickpeas are convenient, but fresh alternatives can be used as well.
  • Add More Protein: You can add cooked lentils or quinoa for an extra boost of protein.
  • Customize the Greens: Kale can be swapped for spinach, collard greens, or Swiss chard depending on your preference.
  • Enhance Flavor with Herbs: Fresh herbs like rosemary or thyme can be added for additional depth of flavor.

Storage and Reheating

  • Refrigeration: Store the soup in an airtight container in the refrigerator for up to 5 days.
  • Freezing: This soup freezes well! Let it cool completely before transferring to a freezer-safe container. It can be frozen for up to 3 months.
  • Reheating: Reheat on the stove over medium heat or in the microwave until warmed through.

Variations

  • Spicy Chickpea Kale Soup: Add red pepper flakes or a dash of cayenne pepper for some heat.
  • Creamy Version: For a creamier texture, blend a portion of the soup with a blender and stir it back in.
  • Add Grains: Toss in cooked rice, farro, or barley to make the soup even more filling.

Benefits of Ingredients

  • Chickpeas: Rich in plant-based protein and fiber, chickpeas keep you full and support digestive health.
  • Kale: A nutrient powerhouse, kale is loaded with vitamins A, C, and K, as well as antioxidants.
  • Carrots and Celery: Both vegetables provide essential vitamins and minerals like vitamin K, potassium, and fiber.
  • Olive Oil: A heart-healthy fat, olive oil adds richness to the soup.

FAQs

Can I use other types of beans?
Yes! White beans, cannellini beans, or even lentils can be used instead of chickpeas.

Can I make this in a slow cooker?
Absolutely! Sauté the onion and garlic first, then transfer everything except the kale to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours, adding the kale in the last 15 minutes.

What can I serve with this soup?
This soup pairs perfectly with crusty bread, a side salad, or a sprinkle of vegan parmesan on top.

This Protein-Packed Chickpea and Kale Soup is the ultimate comforting, nourishing meal. It’s packed with wholesome ingredients and easy to customize, making it a versatile addition to your meal rotation. Whether you’re looking for a healthy lunch or dinner, this soup has the perfect balance of flavor, nutrition, and heartiness to keep you satisfied!