Chickpea Soup
User Reviews
4.9
18 reviews
Excellent
-
Prep Time
15 mins
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Cook Time
45 mins
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Total Time
1 hr
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Servings
12 cups
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Calories
188 kcal
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Course
Soup
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Cuisine
Mediterranean, American
Chickpea Soup
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This Chickpea Soup is easy to make with turkey or chicken sausage along with kale, a hint of lemon, herbs, and vegetables. It's a cozy soup that also makes a great freezer meal!
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Ingredients
- 1 lb. chicken sausage uncooked. see notes, or turkey sausage
- ½ cup white wine can sub chicken broth, dry
- 2 tablespoons butter
- 1 yellow onion diced, small
- 2 celery ribs diced
- ¾ cup carrot diced
- 4 cloves garlic minced
- 3 tablespoons flour optional. Creates slightly thicker consistency.
- 2 tablespoons lemon juice
- 1 teaspoon hot sauce optional-see notes
- 1 teaspoon soy sauce
- 2 (15.5 oz.) chickpeas drained and rinsed, canned
- 6 cups chicken broth
- 3 cups kale roughly chopped
- 1/3 cup Parmesan Cheese grated
Seasonings
- ½ teaspoon basil each
- ½ teaspoon parsley
- ½ teaspoon oregano
- ½ teaspoon thyme
- ½ teaspoon mustard powder
- 1/8 pinch paprika each
- 1/8 pinch Turmeric each
- 1 bay leaf
Instructions
- Measure out ingredients before beginning. Remove the casings from the chicken/turkey sausage if you purchased links.
- Preheat a large pot over medium heat. Add the sausage and cook and crumble to break it apart. (Add a splash of olive oil if needed.) Stir occasionally until cooked through, 7-10 minutes. Drain grease. Remove and set aside.
- Turn heat off. Add the wine and set the heat to medium. Use a silicone spatula to “clean” the brown bits from the bottom/sides of the pot, this will add more flavor to the soup. Bubble gently and reduce by half, 4-5 minutes.
- Add the butter, onions, celery, carrots, and garlic to the same pot over medium heat. Cook until softened, 4-5 minutes. Stir in the flour, if using, and cook for 1-2 more minutes.
- Add the lemon juice, soy sauce, hot sauce, and seasonings. Stir to combine.
- Optional: Reserve up to 1 cup of chickpeas and transfer them to a bowl with some broth. Use an immersion blender to puree it. This will thicken the broth. (A regular blender may also be used.)
- Add the chickpeas to the pot (including the pureed ones, if using).
- Add the chicken broth in small splashes, stirring continuously.
- Bring to a boil, then reduce to a simmer.
- Add the meat back. Cover partially and cook for 20 minutes, stirring occasionally.
- Add the kale and cook until wilted, about 5 minutes. Stir in the Parmesan cheese over low heat. Remove the bay leaf and serve!
Notes
- Pro Tips:
- Storage:
- The nutritional information provided is an estimate and is per cup. There approximately 12 cups in this recipe.
Sausage:
I purchase links of uncooked turkey sausage and remove them from the casings prior to cooking. (Hot or mild may be used. I use hot as I like a little heat.) Regular sausage or chicken sausage may also be used. If needed, ground chicken or turkey may be used, although they won’t be quite as flavorful and should be seasoned with salt/pepper prior to cooking.
- I purchase links of uncooked turkey sausage and remove them from the casings prior to cooking. (Hot or mild may be used. I use hot as I like a little heat.)
- Regular sausage or chicken sausage may also be used.
- If needed, ground chicken or turkey may be used, although they won’t be quite as flavorful and should be seasoned with salt/pepper prior to cooking.
- Wine: Pinot grigio, chardonnay, or sauvignon blanc are perfect for deglazing the pot in this recipe. Chicken broth may also be used.
- The soy sauce, hot sauce, and mustard powder can’t be tasted outright but act as flavor enhancers in this soup. The hot sauce is optional, I use Frank’s Hot Sauce.
- Spinach can be used instead of Kale if preferred.
- Frozen corn, peas, green beans, zucchini, and cabbage make great additions to this soup.
- To control the sodium: Use low or no sodium broth. You can also look for beans that have no salt added.
- Store in an airtight container and refrigerate for up to 3 days or freeze for up to 3 months. This soup freezes and reheats very well!
Nutrition Information
Show Details
Calories
188kcal
(9%)
Carbohydrates
17g
(6%)
Protein
12g
(24%)
Fat
8g
(12%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Trans Fat
0.1g
(5%)
Cholesterol
30mg
(10%)
Sodium
1100mg
(46%)
Potassium
320mg
(7%)
Fiber
5g
(20%)
Sugar
3g
(6%)
Vitamin A
3164IU
(63%)
Vitamin C
30mg
(33%)
Calcium
113mg
(11%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 12cups
Amount Per Serving
Calories 188 kcal
% Daily Value*
| Calories | 188kcal | 9% |
| Carbohydrates | 17g | 6% |
| Protein | 12g | 24% |
| Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 30mg | 10% |
| Sodium | 1100mg | 46% |
| Potassium | 320mg | 7% |
| Fiber | 5g | 20% |
| Sugar | 3g | 6% |
| Vitamin A | 3164IU | 63% |
| Vitamin C | 30mg | 33% |
| Calcium | 113mg | 11% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
18 reviews
Excellent
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