5 from 18 votes
Chickpea Kale and Fire Roasted Tomato Soup
This Chickpea Kale and Fire Roasted Tomato Soup features chickpeas combined with kale and fire roasted tomatoes, enhanced with aromatic vegetables like onion, fennel, and leek. Spices including smoked paprika, turmeric, garlic, and oregano add warmth and complexity. The soup is simmered until thickened, then kale is added at the end to provide a tender leafy texture, resulting in a hearty vegetarian soup with layers of flavor.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings:
8
servings
Calories:
175 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion diced
- 1 bulb fennel diced (bulb only)
- 1 leek leek rinsed and diced (for instructions on cleaning leeks click here)
- 1 1/2 teaspoons salt if salt sensitive you may use less to taste
- 3 1/2 cups chickpeas soaked and cooked or canned, drained and rinsed
- 1 3/4 cups tomatoes home cooked or canned, fire roasted, diced
- 1 1/4 cups water
- 2 cups vegetable stock
- 4 teaspoons smoked paprika
- 2 teaspoons granulated garlic
- 2 teaspoons Turmeric
- 1 teaspoon oregano dried
- 1/2 teaspoon crushed red pepper more or less to taste - I usually add a bit more because we like spice
- 1/4 teaspoon black pepper
- 1 bunch kale de-stemmed and chopped or torn into bite sized pieces
Instructions
- Heat the olive oil in a large saucepot over medium high heat. Add the onion, fennel, leek and salt. Cook until soft and translucent.
- Add remaining ingredients, except for the kale. Bring to a boil, then reduce heat to a simmer and let cook for 15-20 minutes, uncovered, until soup reduces and thickens and the flavor is more pronounced.
- Stir in kale. Once it is wilted and warm the soup is ready to serve. Taste and adjust seasonings as desired-- more red pepper for heat, and more salt if desired.
Cup of Yum
Notes
- A large saucepot is recommended to accommodate the ingredients and allow for proper simmering.
- Adjust crushed red pepper and salt to taste to control the soup’s spiciness and seasoning.
Nutrition Information
Calories
175kcal
(9%)
Carbohydrates
31g
(10%)
Protein
8g
(16%)
Fat
2g
(3%)
Sodium
793mg
(33%)
Potassium
502mg
(11%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Vitamin A
2750IU
(55%)
Vitamin C
27.8mg
(31%)
Calcium
106mg
(11%)
Iron
3.6mg
(20%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 175
% Daily Value*
| Calories | 175kcal | 9% |
| Carbohydrates | 31g | 10% |
| Protein | 8g | 16% |
| Fat | 2g | 3% |
| Sodium | 793mg | 33% |
| Potassium | 502mg | 11% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 2750IU | 55% |
| Vitamin C | 27.8mg | 31% |
| Calcium | 106mg | 11% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.