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Chickpea Soup

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!

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 12 cups
Calories: 188 kcal
Course: Soup
Cuisine: Mediterranean , American

Ingredients

  • 1 lb. chicken (or turkey) sausage uncooked. see notes
  • ½ cup dry white wine can sub chicken broth
  • 2 tablespoons butter
  • 1 small yellow onion diced
  • 2 ribs celery diced
  • ¾ cup carrots 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.) cans chickpeas drained and rinsed
  • 6 cups chicken broth
  • 3 cups kale roughly chopped
  • 1/3 cup Parmesan Cheese grated
Seasonings
  • ½ teaspoon EACH: dried basil, parsley, oregano, thyme, mustard powder
  • 1/8 pinch EACH: paprika, turmeric
  • 1 bay leaf

Instructions

    Cup of Yum
  1. Measure out ingredients before beginning. Remove the casings from the chicken/turkey sausage if you purchased links.
  2. 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.
  3. 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.
  4. 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.
  5. Add the lemon juice, soy sauce, hot sauce, and seasonings. Stir to combine.
  6. 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.)
  7. Add the chickpeas to the pot (including the pureed ones, if using).
  8. Add the chicken broth in small splashes, stirring continuously.
  9. Bring to a boil, then reduce to a simmer.
  10. Add the meat back. Cover partially and cook for 20 minutes, stirring occasionally.
  11. 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

Calories 188kcal (9%) Carbohydrates 17g (6%) Protein 12g (24%) Fat 8g (12%) Saturated Fat 3g (15%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Trans Fat 0.1g Cholesterol 30mg (10%) Sodium 1100mg (46%) Potassium 320mg (9%) 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

% 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.