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Chickpea Soup

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 4 servings
Calories: 365 kcal
Course: Soup , Dinner
Cuisine: American

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

Instructions

    Cup of Yum
  1. 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.
  2. Add the garlic and chickpeas. Stir and cook for 30 seconds.
  3. 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.
  4. 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.
  5. 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

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

% 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.