Hearty Chickpea Kale Soup (Gluten-Free, Dairy-Free)

Comfort in a Big Bowl of Soup

When the temperature is still cold out, and all you want is to huddle up under the blankets by the fireplace, nothing feels quite as cozy or comforting as a bowl of hot and hearty soup.

This kale chickpea soup is your answer – like a big warm hug in one single bowl, it’s full of flavor, filled with protein (from chickpeas as well as ground chicken), and fiber from kale (a superfood we love).

Why This Recipe Works:

• Simple Ingredients: The ingredients you’ll need for this tasty chickpea and kale soup are easily accessible at the local grocery store (nothing fancy required!).
• Easy to Make: Preparing this hearty chickpea soup is just a matter of cooking the chicken and veggies, then adding the chickpeas and water and simmering the soup until ready.
• Totally Gluten-Free & Dairy-Free: The best part is that this kale chickpea soup recipe is 100% gluten-free and dairy-free, which means that even those with Celiac disease or gluten or lactose intolerances can enjoy it without issues!

Ingredients You’ll Need:

Here’s a visual overview of the ingredients required for this delicious chickpea kale soup recipe.

(For exact measurements, please scroll down to the printable recipe card at the bottom of this post.)

Recipe Notes + Substitutions:

• Chickpeas: Chickpeas are the main ingredient in this recipe. I used canned chickpeas, but you can always cook dried chickpeas before using them in this soup.
• Ground Chicken: I like adding some ground chicken for extra protein and taste. Alternatively, you may use other types of ground meat (such as turkey sausage, pork or beef), or swap it out for crumbled tofu or tempeh if you wish to keep this recipe vegan or vegetarian.
• Olive Oil: I like using extra virgin olive oil, but any other type of vegetable oil will work just as well (such as sunflower oil, canola oil, avocado oil etc).
• Onions: I used a yellow onion but white onions or red onions will work just as well.
• Garlic: Fresh garlic adds plenty of flavor to the soup. If you don’t have fresh garlic, you can add 1 teaspoon of granulated garlic instead.
• Herbs: I added dried rosemary and dried oregano for flavoring the soup, but you can  also add other dried herbs such as thyme and bay leaves.
• Condiments: To add more depth of flavor I’ve added ground paprika and ground black pepper for a spicy kick. You can also use ground cayenne pepper, curry powder or red pepper flakes if you enjoy more heat.
• Carrots: Alternatively, you can also use diced sweet potatoes or butternut squash. In addition to carrots, you can also add diced celery instead.
• Tomato Paste: Tomato paste is very concentrated and gives this soup color and taste. You may use 1/4 cup of tomato sauce or tomato puree instead.
• Water: Feel free to swap out the water with vegetable broth, vegetable stock, chicken broth, chicken stock or bone broth if you prefer.
• Kale: A superfood, kale adds fibre and color contrast to this chickpea soup. Fresh kale or frozen kale will work. Alternatively , you may substitute kale with equal amounts of spinach or Swiss chard if you prefer.
• Parmesan: I used grated dairy-free parmesan to keep this recipe dairy-free. However if you are not lactose-intolerant, go ahead and use regular parmesan cheese instead.

How to Make Chickpea Kale Soup (Step by Step):

1. Mash Some of The Chickpeas

Set aside ¼ cup whole chickpeas.  In a separate bowl, puree the remaining 3/4 cup of chickpeas using a high-speed blender, food processor or fork.

2. Cook Chicken, Onions, Garlic and Spices

Heat up the olive oil in a skillet over medium-high heat. Sauté the minced onion, minced garlic, ground chicken, oregano, rosemary, ground paprika, salt and pepper.

Cook for a few minutes until the onions are tender and the chicken is browned.

3. Add Carrots and Tomato Paste

Add carrots and tomato paste, cooking for 3-4 minutes.

4. Add Chickpeas

Transfer the sautéed chicken and vegetables to a large pot or large Dutch oven, then add both the mashed chickpeas and whole chickpeas, as well as water or broth (add enough to cover the chickpeas).

Simmer over medium-low heat for 15 minutes.

5. Add Kale

Add chopped kale. Cook for 2 minutes until just wilted.

6. Add Salt & Pepper to Taste

Add salt and pepper to taste.

7. Garnish and Serve

Divide chickpea kale soup into bowls and garnish with some dairy-free parmesan before serving.

Dish by Dish Tips/Tricks:

• Swap Out Chicken for Other Protein: If you prefer not to use chicken, you may use other types of ground meat (such as turkey, pork or beef).
• Make This Vegetarian/Vegan: If you wish to keep this recipe vegan or vegetarian, simply swap it out for crumbled tofu or tempeh.
• Canned Chickpeas for Convenience: I recommend using canned chickpeas as it’s quicker and more convenient. However, feel free to cook dried chickpeas if you prefer (it takes longer but it’s also cheaper).
• Optional Add-Ins: To make this soup even heartier, you can add in cooked white beans or red lentils too.
• For a Citrus Taste: Add a squeeze of lemon juice before serving for a fresh citrusy flavor.

Recipe FAQs:

Other Recipes with Chickpeas to Make:

• Crispy Air Fryer Chickpeas (Gluten-Free, Vegan)
• Easy Chickpea Flatbread (Gluten-Free, Vegan)
• Savory Chickpea Curry (Gluten-Free, Vegan)
• Homemade Chickpea Flour (Gluten-Free, Vegan)
• Chickpea Chocolate Chip Cookies (Gluten-Free, Vegan)

What to Serve with this Kale Chickpea Soup:

I recommend serving this comforting soup with any of these recipes:

• Homemade Bread Crumbs (Gluten-Free, Vegan)
• Homemade Croutons (Gluten-Free, Vegan)
• Easy Garlic Bread (Gluten-Free, Vegan)
• Naan Bread (Gluten-Free, Dairy-Free)
• Artisan No-Knead Bread (Gluten-Free, Dairy-Free)