Chickpea Soup
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Chickpea Soup
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For a soup that eats like a meal, you can't beat this simple chickpea soup recipe! Kale, potatoes, garlic and herbs make it cozy and hearty.
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Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion chopped
- 2 carrots peeled and ½-inch diced (about 1 cup)
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 4 garlic cloves minced (about 4 teaspoons)
- 2 15-ounce cans chickpeas, rinsed and drained
- 4 cups low sodium vegetable broth or chicken broth
- 1 medium potato peeled and ½-inch diced (russet or Yukon gold)
- 1 bay leaf
- 2 teaspoons minced fresh rosemary
- 2 tablespoons freshly squeezed lemon juice
- 1 cup packed finely chopped kale
- ¼ cup freshly grated parmesan plus additional for serving
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Instructions
- In a Dutch oven or similar large pot, heat the oil over medium-high heat. Once it’s hot and shimmering, the onion, carrots, salt, and pepper. Cook, stirring occasionally, until the onion is turning translucent, about 5 minutes.
- Add the garlic and chickpeas. Stir and cook for 30 seconds.
- Add the broth, potato, bayleaf, and rosemary. Increase the heat to bring the soup to a boil, then reduce the heat and let simmer for 15 minutes, until the potatoes are tender.
- Fish out and discard the bayleaf. With an immersion blender, lightly puree the soup, leaving a good number of the chickpeas intact (this will thicken the soup—you can also blend a few ladles of the soup in a regular blender, then add it back to the pot). Stir, partially cover the pot, and simmer 10 minutes to reduce. Stir every few minutes, scraping along the bottom of the pot to prevent sticking.
- Stir in the kale, lemon juice, and Parmesan. Let simmer until the kale is tender, 3 to 5 minutes. Taste and adjust the salt and pepper as desired. Serve hot with a sprinkle of additional Parmesan.
Notes
- TO STORE: Keep leftover chickpea soup in an airtight container in the refrigerator for up to 4 days.
- TO REHEAT: Gently warm leftovers on the stovetop or in the microwave.
- TO FREEZE: Freeze chickpea soup in an airtight container or freezer bag for up to 6 months. Thaw overnight in the refrigerator before reheating.
- TO STORE: Keep leftover chickpea soup in an airtight container in the refrigerator for up to 4 days.
- TO REHEAT: Gently warm leftovers on the stovetop or in the microwave.
- TO FREEZE: Freeze chickpea soup in an airtight container or freezer bag for up to 6 months. Thaw overnight in the refrigerator before reheating.
Nutrition Information
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Serving
1(of 4)
Calories
365kcal
(18%)
Carbohydrates
49g
(16%)
Protein
16g
(32%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
7g
Cholesterol
4mg
(1%)
Potassium
754mg
(22%)
Fiber
14g
(56%)
Sugar
4g
(8%)
Vitamin A
6855IU
(137%)
Vitamin C
34mg
(38%)
Calcium
221mg
(22%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 365 kcal
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 365kcal | 18% |
| Carbohydrates | 49g | 16% |
| Protein | 16g | 32% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 4mg | 1% |
| Potassium | 754mg | 16% |
| Fiber | 14g | 56% |
| Sugar | 4g | 8% |
| Vitamin A | 6855IU | 137% |
| Vitamin C | 34mg | 38% |
| Calcium | 221mg | 22% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
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