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Lately, I’ve been trying to incorporate a meatless meal at least once a week. I’ve found myself craving more veggies lately and just feel like I get plenty of protein (through meat) throughout the week and since legumes don’t seem to have an effect on my body/inflammation– chickpeas have been heavy on my mind. Don’t ask me why? haha. Just a phase, I guess. But that phase led me to this Easy Chickpea and Kale Tuscan-Style Soup!
I absolutely love Tuscan style bean soups and this soup came about the other day when I scoured my fridge and pantry and put together this Easy Chickpea and Kale Tuscan-Style Soup with things I had in my fridge and pantry. Y’all. It’s absolutely delicious, super easy to make, and very budget-friendly! Not to mention… healthy!
The key to a bowl of good bean soup, in my opinion, is to partially blend the soup. this gives the base that nice, creamy texture you want in a bean soup. You can either use an immersion blender to accomplish this, or transfer a portion of the soup to a blender and add it back to the soup. You just still want to leave plenty of the whole beans and veggies for texture.
SHOP THE POST.
Easy Chickpea and Kale Tuscan-Style Soup
Ingredients
- 2 tbsp extra virgin olive oil
- 1 cup carrot, diced or 1 large carrot
- 1 cup celery, diced or 2 stalks
- 1 cup onion, finely diced or 1 medium onion
- 4 cloves garlic, minced
- 1 tsp. kosher salt or more to taste
- 1/2 tsp black pepper or more to taste
- 1/2 tsp crushed red pepper flakes (optional)
- 4 cups low sodium chicken broth (or vegetable broth)
- 1 bayleaf
- 1 sprig fresh rosemary or 1/2 tsp dried
- 4 sprigs thyme or 1 tsp dried
- 1 [14.5 ounce] can diced tomatoes (undrained)
- 2 [15 ounce] cans garbanzo beans (or chickpeas) drained and rinsed
- 1 bunch Lacinato Kale ribs removed and loosely chopped
- 2 tbsp fresh lemon juice or 1 lemon
Instructions
- Heat oil in a pot or dutch oven over medium heat. When hot, add the onions, carrots, celery, garlic, salt, pepper, and crushed red pepper. Cook, stirring often, until tender, about 7 minutes.
- Add in the broth, rosemary, thyme, bayleaf, tomatoes, and chickpeas. Stir to combine and increase heat to bring to a boil. Once boiling, reduce heat to a simmer, cover, and cook for 15 minutes.
- After 15 minutes of cooking, add the kale and stir to combine. Cover and continue cooking until the beans are very tender and the kale has wilted, 10 to 15 more minutes.
- Remove the bayleaf, and the thyme and rosemary stems (if using fresh). Using an immersion blender, partially blend the soup leaving plenty of beans and veggies for texture. (Alternatively, transfer about 1.5 cups of the soup to a food processor or blender and blend until smooth. Return to the soup and stir to combine).
- Stir in the lemon. Taste the soup and add salt and pepper, if needed. Serve and enjoy!
Nutrition information is automatically calculated, so should only be used as an approximation.
This is the second winter I have made this recipe. Keep it on hand in the freezer from Nov through March. It is by far the best healthy soup I’ve ever made. Thank you.
Delish
New Family Favorite
Best friend to some toasty bread too
Yummy for a fall day.
Wow, I didn’t think that I’d be able to find a recipe with chickpea along with the soup that I currently had in the fridge and cupboard! Thank you for posting this recipe! I don’t have an immersion blender, so I may just omit this part of it for now. I will let you know how it turned out. Thanks again
So happy you loved it!
Absolutely delicious!!! I used fire roasted tomatoes and subbed the garbanzo beans with hominy (because I had it on hand). This is one of the best soups I’ve ever had!
So glad you loved this recipe!
Just outstanding. Great flavor. Added a Aji Rico pepper and the flavor was amazing.
Glad you enjoyed this! Thank you for the comment!
Exactly the recipe I was looking for: easy, wholesome & delicious! Lemon is perfect touch
This soup is perfection! The tomatoes with juices and pepper flakes is key in my opinion. There are other kale, garbanzo bean soup recipes but without tomatoes and chili flakes. The only change I made was the addition of sautéed mushrooms . My husband is a soup person and he LOVED it. I don’t do bland soups and so I was also pleasantly surprised.
This was so amazing! I would have never thought to slightly blend it but it totally made the dish.
Absolutely loved this soup and so easy to make, the lemon at the end adds so much brightness and the pepper flakes gave it a the kick i love. Thank you