4.8 from 174 votes
Chickpea Soup
Chickpea Soup features a fragrant vegetable base with onion, carrot, celery, and garlic, enhanced by herbs like bay leaf, thyme, and rosemary. The addition of chickpeas and diced potatoes provides body, while kale and Parmesan add greens and savory finish. The soup is thickened partially by blending some of the mixture, balancing creamy with chunky textures.
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings:
6
Calories:
355 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion chopped
- 2 carrot diced, medium
- 2 celery diced, ribs
- 3 garlic minced, cloves
- 1 bay leaf
- 1 teaspoon thyme dried
- 1/2 teaspoon rosemary dried
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- crushed red pepper flakes dash
- 2 (15 ounce) chickpeas rinsed and drained, canned
- 2 Yukon Gold potato peeled and 1/2-inch diced (about 1 1/2 cups
- 4 cups vegetable broth
- 2 cups kale chopped
- 1/4 cup Parmesan Cheese plus more for serving, grated
- lemon juice of 1
Instructions
- In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Add the garlic and cook for 1 minute.
- Add the bay leaf, thyme, rosemary, salt, pepper, and crushed red pepper flakes.
- Stir in the chickpeas, potatoes, and vegetable broth. Bring the soup to a boil, then reduce the heat and simmer. Place the lid on the pot, leaving a little crack so some steam can escape. Simmer for 15 to 20 minutes, or until the potatoes are fork tender.
- Remove the bay leaf. Use an immersion blender to purée some of the soup for a thicker consistency but don’t blend it completely, just a little to thicken it up. (If you don’t have an immersion blender, you can carefully transfer 2 cups of the soup to a blender and blend until smooth. Stir the pureed soup back into the pot).
- Stir in the kale, Parmesan cheese, and lemon juice. Taste and season with additional salt and pepper, if necessary. Ladle the soup into bowls. Garnish with extra Parmesan cheese, if desired.
Cup of Yum
Nutrition Information
Calories
355kcal
(18%)
Carbohydrates
57g
(19%)
Protein
16g
(32%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
5g
(25%)
Cholesterol
4mg
(1%)
Sodium
992mg
(41%)
Potassium
842mg
(18%)
Fiber
14g
(56%)
Sugar
4g
(8%)
Vitamin A
6052IU
(121%)
Vitamin C
37mg
(41%)
Calcium
188mg
(19%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 355
% Daily Value*
| Calories | 355kcal | 18% |
| Carbohydrates | 57g | 19% |
| Protein | 16g | 32% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 4mg | 1% |
| Sodium | 992mg | 41% |
| Potassium | 842mg | 18% |
| Fiber | 14g | 56% |
| Sugar | 4g | 8% |
| Vitamin A | 6052IU | 121% |
| Vitamin C | 37mg | 41% |
| Calcium | 188mg | 19% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.