Description
This nutritious and flavorful chickpea and kale soup makes a hearty and comforting dish for cooler days. A healthy and wholesome meal packed with protein, this delicious soup is great with homemade bread or enjoyed on its own. Totally gluten-free and dairy-free too.
Ingredients
- 2 cups cooked chickpeas
- 12 oz. ground chicken
- 1/2 tablespoon olive oil
- 1 cup diced onions
- 4 garlic cloves, minced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon ground paprika
- Salt and ground black pepper to taste
- 1 cup diced carrots
- 1 tablespoon tomato paste
- 4 cups filtered water
- 2 cups sliced kale
- 1/4 cup dairy-free parmesan
Instructions
- Mash Some Chickpeas: Set aside ¼ cup whole chickpeas. In a separate bowl, puree the remaining 3/4 cup of chickpeas using a blender or fork.
- 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 onions are tender and chicken is browned.
- Add Carrots and Tomato Paste: Add carrots and tomato paste, cooking for 3-4 minutes.
- Add Chickpeas: Transfer the sautéed chicken and vegetables to a large pot or 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.
- Add Kale: Add chopped kale. Cook for 2 minutes until just wilted.
- Add Salt & Pepper: Add salt and pepper to taste.
- Garnish and serve: Divide chickpea kale soup into bowls and garnish with some dairy-free parmesan before serving.
Notes
Chickpeas: Chickpeas are the key 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, 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 kick of heat. You can also use ground cayenne pepper if you enjoy more heat.
Carrots: 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 instead.
Water: Feel free to swap out the water with vegetable broth if you prefer.
Kale: A superfood, kale adds fibre and color contrast to this chickpea soup. Alternatively , you may substitute kale with equal amounts of spinach or 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.
Storing: To store, place the soup in an airtight container and store in the refrigerator for up to 5 days. Reheat in a pot over medium-hight heat until hot before serving. To freeze, place the soup in a freezer-safe container or freezer bags and freeze for up to 2 months. Let soup thaw overnight in the refrigerator before reheating on stovetop or the microwave and enjoying.
- Prep Time: 10 mins
- Cook Time: 30 mins
- Category: Soups
- Method: Stovetop
