Healthy Chickpea Kale Soup Recipe

Craving a hearty and nutritious meal that’s both comforting and satisfying? Look no further than this delightful recipe for Tempting Chickpea Kale Soup! A vegetarian twist on the classic “Marry Me Chicken,” this soup is a flavorful blend of protein-packed chickpeas, leafy kale, and a rich, velvety broth that will leave you wanting more. In just under 40 minutes, you can whip up a pot of this warm and inviting soup that’s perfect for chilly days or when you need a quick and wholesome dinner option.

The secret to this Tempting Chickpea Kale Soup lies in the magical combination of creamy Parmesan, zesty sun-dried tomatoes, and luscious cream that infuses every spoonful with decadent flavor. The addition of fresh basil and a touch of cream cheese elevates this soup to a whole new level, turning simple ingredients into a dish that will impress even the most skeptical eaters. Whether you’re cooking for yourself or looking to dazzle your guests, this soup is a budget-friendly, nutrient-packed option that proves vegetarian dishes can be truly show-stopping. So grab a bowl, cozy up, and indulge in the irresistible charm of this unforgettable soup!

Quick Benefits

• Protein-Packed: Chickpeas provide a good source of protein, making this soup filling and satisfying.
• Nutrient-Dense: Packed with vitamin K from kale, cancer-fighting compounds from chickpeas and tomatoes, and calcium from cheese and cream, this soup offers a range of nutrients in every bowl.
• Versatile: Easily customizable to include seasonal vegetables, this soup can be adapted to fit any time of year and keeps the flavors fresh and exciting.
• Budget-Friendly: Using affordable ingredients like chickpeas and kale, this soup is a cost-effective way to serve a delicious and impressive dish to guests or enjoy a cozy meal at home.

Why You’ll Love This Healthy Chickpea Kale Soup Recipe Recipe

• Velvety and Filling: This soup offers a velvety, rich broth that is both filling and satisfying, making it perfect for a cozy dinner.
• Quick and Easy: With a prep and cook time of under 40 minutes, this recipe is quick and easy to whip up, making it ideal for busy weeknights.
• Impressive Flavor Profile: The combination of creamy Parmesan, zesty sun-dried tomatoes, and hearty chickpeas creates a flavor profile that is both decadent and delicious.
• Budget-Friendly: Using affordable ingredients like chickpeas and kale, this recipe won’t break the bank, making it a great option for cost-conscious cooks.
• Versatile and Seasonal: This soup can be easily customized to include seasonal vegetables, allowing you to switch up the recipe based on what’s fresh and available, keeping it feeling fresh all year round.
• Nutrient-Dense: Packed with nutrients from leafy greens, chickpeas, and sun-dried tomatoes, this soup offers a healthy dose of vitamins and minerals, making it a nutritious option for health-conscious individuals.
• Impress Your Guests: Serve this soup as a fancy starter for guests in wide bowls garnished with a drizzle of olive oil and fresh greens, impressing them with the rich flavors and elegant presentation.
• Simple Ingredients, Incredible Taste: The combination of basic ingredients like chickpeas and kale transforms into a dish that is so flavorful and addictive, proving that vegetarian dishes can be truly impressive.

Ingredients for Healthy Chickpea Kale Soup Recipe

Core Components

• 2 tbsp regular tomato paste
• ⅓ cup full-fat cream
• 2 tbsp fresh basil, chopped, with extra small leaves for topping
• ½ cup drained sliced sun-dried tomatoes packed in herbed oil, plus 1 tbsp oil from the container, separated
• 4 garlic cloves, finely chopped
• 1 big shallot, diced (roughly ½ cup)
• 2 ounces cream cheese (¼ cup), diced and at room temperature
• 2 (15-ounce) cans chickpeas without added salt, drained
• 6 cups vegetable broth with no salt
• ½ cup shredded Parmesan, split
• ½ tsp salt
• 1 small bunch lacinato kale, ribs removed and coarsely chopped (about 3½ packed cups)
• 1 tbsp plain butter

Pro Tips for Healthy Chickpea Kale Soup Recipe

Pro Tip 1: To achieve a velvety smooth texture in your soup, remember to add dairy ingredients like Parmesan, cream, and cream cheese off the heat. This will prevent the soup from becoming lumpy and ensure a silky finish. Stirring in these creamy elements away from the heat source allows them to blend seamlessly into the broth, enhancing the overall texture of the dish.

Pro Tip 2: Make this recipe budget-friendly by utilizing cost-effective ingredients. Consider cooking your own chickpeas from dry beans to save money, and substitute expensive fresh basil with dried herbs or basil paste when needed. Additionally, take advantage of seasonal produce to keep the soup feeling fresh year-round. Customizing the soup with ingredients like fresh peas in spring or butternut squash in fall adds variety while keeping costs down and flavors vibrant.

How to Make Healthy Chickpea Kale Soup Recipe

Step 1: Cook flavor base

In a large Dutch oven over medium heat, warm 1 tbsp tomato oil and 1 tbsp butter until bubbling. Add diced shallot and cook, stirring occasionally, until soft, about 2-3 minutes.

Step 2: Mix in tomato elements

Stir in ½ cup sun-dried tomatoes, 2 tbsp tomato paste, and chopped garlic. Cook, stirring constantly, until tomatoes break down and turn red, about 2 minutes.

Step 3: Build the soup

Add drained chickpeas, 6 cups broth, chopped kale, and ½ tsp salt to the pot. Bring to a boil over medium heat. Cook uncovered, stirring occasionally, until kale is tender and liquid reduces slightly, about 15-20 minutes.

Step 4: Stir in creamy ingredients

Remove the pot from the heat. Add Parmesan, cream, and softened cream cheese. Stir until melted, about 1 minute. Mix in basil.

Step 5: Dish it up

Divide the mixture evenly among 4 bowls and top each with 2 tablespoons of Parmesan. Garnish with basil leaves, if desired.

Storage Tips

Once you have made the delicious Tempting Chickpea Kale Soup, storing any leftovers properly is essential to maintain its flavors and texture. To store the finished dish, allow it to cool completely at room temperature before transferring it to an airtight container. The soup can be refrigerated for up to 3-4 days. When reheating, gently warm the soup on the stovetop over low to medium heat to prevent the cream and cheese from separating.

For longer storage, you can freeze the soup for up to 3 months. To freeze, ladle the cooled soup into freezer-safe containers, leaving some room for expansion. Thaw the frozen soup in the refrigerator overnight before reheating it on the stovetop. Stir gently while reheating to reincorporate any separated ingredients and ensure a smooth, creamy consistency. Enjoy the soup as a comforting meal anytime by following these storage tips to keep it fresh and delicious.

Ingredient Substitutions

For a dairy-free version of this Tempting Chickpea Kale Soup, you can easily swap out the Parmesan, cream, and cream cheese with plant-based alternatives. Try using nutritional yeast or a vegan Parmesan substitute for the cheesy flavor, coconut milk or a cashew cream for the creaminess, and vegan cream cheese for a similar texture. These substitutions will maintain the richness and depth of flavor in the soup while making it suitable for those who are lactose intolerant or following a vegan diet.

If you prefer a gluten-free version of this soup, you can replace the regular tomato paste with a gluten-free variety to ensure the entire dish is gluten-free. Additionally, make sure the vegetable broth you use is certified gluten-free if necessary. This simple swap will ensure the soup is safe for those with gluten sensitivities or celiac disease to enjoy without compromising on taste or texture. Feel free to customize this recipe further by incorporating seasonal vegetables or herbs to keep the dish fresh and exciting throughout the year.

Serving Suggestions

To elevate the presentation of this tempting Chickpea Kale Soup, consider serving it in a hollowed-out bread bowl. Simply cut the top off a round loaf of crusty bread, scoop out the center to create a bowl, and ladle the soup inside. The contrast of the creamy soup against the crispy bread adds a delightful textural element and makes for a visually appealing and hearty meal.

For a more elegant presentation, serve the soup in small espresso cups or shot glasses as a chic appetizer at your next dinner party. Garnish each serving with a swirl of olive oil, a sprinkle of Parmesan cheese, and a fresh basil leaf to create a mini masterpiece that will impress your guests. The individual portions make it easy for guests to enjoy the rich flavors of the soup while mingling and socializing.

FAQs for Healthy Chickpea Kale Soup Recipe

Can I use dried chickpeas instead of canned ones?

Yes, you can cook your own chickpeas from dry beans instead of using canned ones. Just make sure to cook them until tender before adding them to the soup.

Can I make this soup vegan?

Yes, you can make this soup vegan by omitting the butter, Parmesan, cream, and cream cheese. Instead, you can use vegan substitutes like plant-based butter, nutritional yeast, coconut cream, or vegan cream cheese.

Can I substitute kale with a different type of green?

Yes, you can substitute kale with other leafy greens like spinach, Swiss chard, or collard greens. Just adjust the cooking time accordingly based on the type of green you choose.

How can I prevent the soup from becoming lumpy when adding dairy?

To prevent the soup from becoming lumpy when adding Parmesan, cream, and cream cheese, make sure to pull the pot away from heat before stirring in the dairy ingredients. This will help you achieve a silky smooth finish.

Conclusion

I hope you give this Tempting Chickpea Kale Soup a try and discover for yourself how a bowl of soup can be so comforting and satisfying. As you dive into each spoonful, savor the velvety broth, tender chickpeas, and hearty kale that come together to create a truly remarkable dish. The creamy base, rich with Parmesan and cream, combined with the zesty sun-dried tomatoes, will make this soup a favorite in your kitchen.

Don’t hesitate to get creative and make this soup your own by incorporating seasonal veggies or personal touches. Whether you serve it as a fancy starter to impress your guests or enjoy it as a nourishing meal for yourself, this soup is sure to delight everyone at the table. Embrace the magic of this Tempting Chickpea Kale Soup and let it warm your heart and soul with every spoonful.