30-Minute Tuscan Chickpea Soup with Kale
This creamy chickpea soup is a cozy vegetarian dinner ready in under 30 minutes—made with canned chickpeas, veggies, and Tuscan-inspired flavor. No noodles needed!
Servings: 6 servings
Ingredients
- 2 Tbsp unsalted butter 28 g
- 2 ribs celery 2 large or 4 small, finely diced
- 2 carrots finely diced
- 1 medium yellow onion finely diced
- 4 cloves garlic minced
- 2 Tbsp tomato paste 28 g
- 1 Tbsp finely chopped fresh rosemary
- 1 tsp smoked paprika
- 1 tsp red pepper flakes
- ½ tsp salt
- 2 15-oz cans chickpeas drained
- 4 cups vegetable broth 1 L
- 1 cup heavy cream can sub half-and-half or coconut milk
- 2 cups chopped kale
- 1 Tbsp lemon juice 15 mL
- To serve: parmesan
Instructions
- Flavor Base: Heat 2 Tbsp unsalted butter in a large pan over medium heat. Add 2 ribs celery, 2 carrots, 1 medium yellow onion, and 4 cloves garlic. Cook for 5 minutes, or until onion is soft and translucent.
- Spice It Up: Stir in 2 Tbsp tomato paste, 1 Tbsp finely chopped fresh rosemary, 1 tsp smoked paprika, 1 tsp red pepper flakes, and ½ tsp salt. Continue cooking for 3 minutes, stirring occasionally.
- Cook: Add 2 15-oz cans chickpeas and 4 cups vegetable broth. Cover and cook at a simmer for 10 minutes, until hot.
- Finish: Remove from heat, then stir in 1 cup heavy cream and 2 cups chopped kale. Stir until kale is completely submerged and wilted, about a minute. Stir in 1 Tbsp lemon juice and serve hot, optionally topping each bowl with freshly grated parmesan!
Video
Notes
Refrigerate for up to 5 days in an airtight container.
Freeze for up to 3 months in a freezer-safe container. Thaw frozen soup overnight in the fridge, then reheat in the microwave or on the stove.
Switch the kale for another green, like spinach!
For more tomato flavor, add a can of diced or crushed tomatoes.
Bulk it up for winter with diced potatoes or sweet potato. Just be sure to add a bit more broth, as the potatoes will soak some up while cooking! Extend cook time to 20 minutes, or until potatoes are fork-tender, then add in cream and kale.
Add cauliflower florets for filling but low carbohydrate options.
Make it in the slow cooker using the instructions from my slow cooker chickpea soup recipe!
Nutrition
Serving: 1serving | Calories: 469kcal | Carbohydrates: 56.2g | Protein: 17g | Fat: 20.7g | Saturated Fat: 11.2g | Cholesterol: 56mg | Sodium: 1714mg | Potassium: 1048mg | Fiber: 11.2g | Sugar: 5.3g | Calcium: 172mg | Iron: 4mg
