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Chickpea and Kale Soup

Chickpea and Kale Soup

Notes

If kale is not available, try Swiss chard, collard greens, or cabbage in this recipe.

Ingredients

  • Nonstick cooking spray, such as PAM
  • ½ Pound boneless country-style pork ribs
  • 1 Cup diced carrots
  • 1 Tablespoon minced garlic
  • 2 bay leaves
  • 1 Teaspoon dried oregano
  • ½ Teaspoon dried thyme leaves
  • ¼ Teaspoon crushed red pepper flakes
  • 1 Cup chopped white onion
  • 1 15-ounce can chickpeas, drained and rinsed
  • 4 Cups chopped fresh kale
  • 2 14.5-ounce cans or 1 28-ounce can petite-diced tomatoes, such as Hunt's, un-drained
  • 1 14-ounce can chicken broth
  • 1 Cup water

Directions

Spray the inside of 3- to 4-quart slow cooker with the cooking spray; set aside. Spray a medium skillet with the cooking spray and heat over medium-high heat. Add the pork; brown on all sides.

Layer, in order, the carrots, pork, garlic, bay leaves, oregano, thyme, crushed red pepper, onion, chickpeas, kale, and tomatoes with their juice in the slow cooker. Add the chicken broth and water.

Cover; cook on low for 6 to 8 hours or until meat is tender. Remove the pork, shred and stir back into the soup.

Remove and discard the bay leaves before serving.

Nutritional Facts

Servings6

Calories Per Serving351

Folate equivalent (total)120µg30%

Riboflavin (B2)0.3mg17.4%


Talking Meals

This is about to become your new favorite soup! This Carrot Soup Recipe with Kale and Roasted Chickpeas and Thyme is a creamy and textured make-ahead soup! The carrots give this slightly sweet flavor and creaminess to the soup, while the Chickpeas give it more depth and thicken it up. The thyme brings a gentle earthy and lemony flavor to the dish that blends so beautifully with the carrots for an addictive taste. Finally, the kale gives you texture, something to chew on and brings another hearty layer to this amazing soup!

Carrot Soup is great as a starter, but hearty enough to be a meal. It’s a vegetarian delight, but will also satisfy any meat-eater!

I started making carrot puree for my girls when they were babies and then one day, I decided to turn it into an adult soup by adding some onion and thyme to it. This version takes it to another level by adding Kale and Chickpeas, so it’s incredibly hearty as well as incredibly healthy with vitamins, nutrients, fiber, and protein!

You can double or even triple this recipe and prep it ahead for lunches for the week or freeze for a later date when you need a quick reheat dinner to turn to!

Carrot Soup Recipe – Kale adds extra Nutrition!

Kale is a delicious addition to this Carrot Soup. I love using kale in all kinds of recipes these days. I put kale in my morning smoothie, lunch salads or one-bowl concoctions, and into a variety of dinner dishes. Kales is great for digestion with it’s fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium. It’s not only incredibly healthy, it’s incredibly versatile and adds flavor, texture, and color to this soup!

Chickpeas thicken and give depth – and add protein & fiber!

The chickpeas are the next addition to this soup which provide even more depth of flavor and give additional texture to the soup. Chickpeas are also loaded with fiber and protein, which make this soup a complete meal! I love adding chickpeas to my Mediterranean Sheet Pan Dinner and my Family Chickpea & Veggie Coconut Curry!

PREP-AHEAD STEPS FOR YOUR CARROT SOUP RECIPE

The first thing you want to do is to get the chickpeas roasting in a 400 degrees F oven for 25 minutes. I like to line a baking sheet with parchment or aluminum foil for easy clean up later. After draining, rinsing, then patting the chickpeas dry, place them on the lined baking sheet. Drizzle with Olive oil and sprinkle with salt & pepper.

Toss to coat each chickpea with seasoning and then spread them out into an even layer so that they are not touching and can really crist up.

When they come out, they are crispy on the outside, still soft and chewy on the inside and they take on an even deeper roasted flavor.

Next we will sautee the Kale first in the same pan as the soup, so slice the kale and then add it to the pot with a drizzle of olive oil, and a dash of salt and pepper. Stir the Kale around as you cook it for just 2-3 minutes until the kale is wilted. You want to maintain the beautiful green color and fresh flavor. Remove the Kale and set aside for adding back in the soup later.

COOKING THE FINAL SOUP

The star of this soup is of course, the carrots. I recommend buying whole carrots vs. using baby carrots as the whole carrots are sweeter and fresher – and therefore, have better flavor – when you peel them and cut them yourself. Simply dice them into roughly the same size so that they cook at the same rate.

  • TIP:If you worry about getting pieces of slightly crunchy onion in your soup even after it’s blended, USE FROZEN ONIONS! When they cook, they have more water content from being frozen, so they cook very soft right from the start, but still give you all the flavor. Just be sure to cook off any excess water in recipes.

You can buy frozen onions, but I like to make my own, because it’s cheaper and so easy. Simply dice the onion the day before and place it in a freezer bag in the freezer overnight.

Add the carrots, onions, and thyme to a preheated soup pot or medium to large sauce pot that you have coated with a little olive oil. Lightly season with salt and pepper. Stir them and cook for about 5 minutes until starting to soften.

Then add the vegetable broth and then bring to a boil. Reduce to a low simmer, cover, and cook for 10 minutes. Remove from the heat and remove cover to let cool for a few minutes before adding it to the blender.

Now add 3/4 of the roasted chickpeas into the blender, then pour the soup into the blender and pulse to start to combine then blend until smooth. Pour the soup back in the pot and turn the heat on low. Add in the cooked Kale and mix to combine.


Kale and Chickpea Soup Recipe

Kale and chickpea don’t instantly spring to mind as obvious soup ingredients but the kale will fuel you with calcium minerals and fiber while the chickpeas provide an amazing protein hit.

The great thing about this recipe, too, is that you don’t need any fancy equipment and it’s relatively quick and easy to make. Grab yourself a hunk of crusty bread to accompany it if you’re looking for something a bit heartier.


North African Chickpea and Kale Soup

If it seems to you like I’ve been making lots of soup lately, you’re right. Not that it’s been especially cool here, but once there’s even a hint of Fall nip in the air, I crave nothing more than a hot bowl of soup. I haven’t wanted to even glimpse a salad give me all my veggies immersed in a comforting bowl of broth!

I firmly believe that simmering in soup is one of the healthiest ways to cook vegetables. Unlike boiling or even steaming, to a certain extent, all of the nutrients remain in the broth to be eaten along with the vegetables.

And did you know that cooking actually increases the nutrients available in some vegetables, including carrots? Lightly cooking carrots breaks down the cell walls, increasing the amount of absorbable beta carotene.

This particular soup is a nutritional powerhouse. The carrots provide beta carotene, the chickpeas offer protein, and the kale…well the kale is a powerhouse all on its own. It’s rich in Vitamin A, Vitamin C, Vitamin K, Vitamin B6, potassium, copper, manganese, and calcium. Plus, it’s one of the cruciferous vegetables proven to reduce the risk of a number of cancers as well as heart disease. Eat more kale!

But don’t try this deliciously different chickpea soup because it’s good for you try it because it’s delicious: sumptuously seasoned with cumin, saffron, cinnamon, ginger, and allspice, yet not overwhelming or hot-pepper spicy.

And I hesitate to say this because I know my daughter’s tastes aren’t always in line with other 10-year-olds’, but she couldn’t get enough of it, even though her first look made her go, “Yuck.” But after the first bite, she was draining the entire bowl. We all were.

I count this one among my family’s favorite recipes. Do yourself a favor and give it a try!


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Chickpea & Rice Soup With A Little Kale

See those sets of footprints in the snow? Now notice where one set disappears? That was when soup was carrying you.

It’s January (again? wtf!) in the midwest. The Christmas lights are coming down (well, they should be anyway), the Valentine’s hearts have not yet appeared, and the New Year’s Resolutions are just beginning to wobble. The only thing that’s keeping society from falling to pieces is soup!

Invite a friend over, break some bread (olive sourdough spoken here), and inhale big bowlfuls of comfort like this one. Chewy rice and succulent chickpeas, fragranced with rosemary, thyme and celery, pulled together by luscious cashew cream. And of course I throw in a little kale at the end for good measure. I chose lacinato because it holds its bite, but you, of course, can use whatever you like! Some green onions on top add another whiff of of flavor and even a hint at Springtime, which — hard to believe — is just around the corner. I promise.

Notes

I used red rice here, but you can use whatever you like. Just note that brown rice will have a longer cooking time, so plan accordingly.

A good strong broth is essential for flavor here. I recommend Better Than Boullion, No Chicken flavor if you can get your hands on it. So worth it! Especially in the winter months when you might not have any homemade.

If — for whatever reason — you don’t want to use cashew cream, unsweetened plain almond or soy milk will work. It doesn’t get as creamy, but it’s still yummy! Just please double and triple check that it’s unsweetened, or it’ll be awkward tasting.

Ingredients

1 24 oz can chickpeas, drained and rinsed (about 3 cups)
4 cups chopped kale

Thinly sliced green onion, for garnish

Directions

Add rice, celery and carrots and then pour in the broth. Cover and bring to a boil. Once boiling, bring down to a simmer, add the chickpeas, and let cook for about 15 more minutes, until rice is cooked and carrots are tender.

Add the cashew cream and kale, and simmer until kale is wilted, 3 to 5 more minutes. You may need to add water to thin the soup if it seems too thick. Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry. Serve topped with green onions.

It thickens as it cools, so if you have leftovers, just thin with a little water when you reheat.


Tuscan Kale and Chickpea Soup

This isn’t the recipe I had planned to post today, but when I made this Tuscan Kale and Chickpea Soup yesterday morning and posted the photo on Instagram, a handful of folks asked for the recipe. I guess this is what we’re all craving after weeks of indulgence: hearty beans and greens in a healing broth. This soup hit all the right notes, made even more flavorful with homemade stock from our Christmas turkey and filled out nicely with pearl couscous. Andy and I each had two helpings. I’ll be making this recipe (and variations of it) all winter long.

  • 2 tablespoons oil
  • 1 onion, cut into medium dice
  • 1 carrot, cut into medium dice
  • 1 large celery stalk, cut into medium dice
  • 2 garlic cloves, minced
  • ½ teaspoon hot red pepper flakes
  • 1 teaspoon dried thyme leaves
  • Salt and ground black pepper
  • 1 can (15 ounces) chickpeas, drained
  • 1 bunch Tuscan kale, stemmed, rinsed, and chopped into bite-sized pieces
  • 6 cups chicken (or vegetable) broth
  • ⅔ cup pearl couscous
  1. Heat oil over medium-high heat in a Dutch oven or soup kettle. Add onion, carrot, and celery sauté until softened, about 5 minutes.
  2. Add garlic, chili flakes, thyme, and a sprinkling of salt, and pepper sauté until fragrant, about a minute.
  3. Add chickpeas and kale stir to wilt. Add stock bring to a boil. Reduce heat to low and add couscous simmer, partially covered, until tender, about 10 minutes. Serve.

About Pam Anderson

Pam Anderson considers herself Every Cook. A New York Times bestselling author, she has been cooking nearly everyday for over 30 years. With seven published books, she brings satisfying recipes and sage advice to both novice and veteran cooks. Whether you’re on a quest for the perfect brownie, wanting to get dinner on the table effortlessly, hoping to entertain more simply, attempting to shed pounds permanently, or looking to eat delicious meatless, Pam can help. AARP’s official food expert, she is a chef contributor at Runner’s World magazine. Pam is former Executive Editor of Cook’s Illustrated magazine. Her food articles have appeared in many food magazines. She teaches cooking classes across the country and appears frequently on TV and radio. She currently is blogging at her new site, Copper House Events.

14 Comments

What a great, hearty recipe for this crisp January weather! This is a good recipe to get the new year starting on a healthy note!

Oh man, this looks absolutely perfect for tonight!

What a fabulous recipe! Looks delicious…I am definitely making this soon!

This is very similar to the Black Eye Pea and Kale soup I made a few weeks ago which was delicious, so I can only imagine that this was the same. I hope your New Year is going well.

looks like perfect soup for the weather!

Making this tonight, didn’t have pearl couscous but had regular couscous and used it. Wonderl if barley would work too! Made the Kale and blackeye pea soup New Year’s it was a hit. Love all Pam receipes!!

Hey Vicki, I think I orzo would have been a good substitute–similar size and cooking time to pearl couscous. Cheers!

Love this soup! I do a similar version but finish with a squeeze of lemon or sherry vinegar. Toasting a big chunk of crusty bread and serving the soup over it is also amazing if you’re feeling a bit more decadent.

Delcious!! This is now one of our family’s favorite soups. I was a little worried about my 11 and 13 year old boys with kale, but to my pleasant surprise, they BOTH enjoyed it! Thank you–you all are gifted!

Hi Pam- I made this soup yesterday and it was fantastic! Very flavorful. I had cannellini beans that I needed to use, so I used them instead of chick peas and they worked well. I think I’ll cut back on the red pepper flakes next time because it had a tad too much heat for me (although it cleared my sinuses-lol).
I teach cooking lessons to friends, so I posted your recipe on Facebook and it was well received. I’m definitely going to add it to my rotation.
I look forward to visiting your site again soon.
Best Regards,
Pamela

If making this in a slow cooker, would I still need to sautée? Also could I sub quinoa for couscous? Thank you!

I always think it’s preferable to sauté.

Thanks for a great recipe. It is flavorful, healthy, inexpensive, and simple to make.

I prepared the garbanzo beans in a pressure cooker to make hummus separately
and reserved a couple of cups for this soup. I used Bob’s Red Mill Tricolor Pearl Couscous.

This soup recipe is a keeper!

Soups sounds great. What’s the calorie count?

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Chickpea Rice and Kale Soup

This Chickpea, Rice and Kale Soup is one of my winter favorites from Isa Chandra Moskowitz. If you haven’t been to her site, it’s a prolific collection of tried and true vegan recipes, most of which you won’t find in her cookbooks.

Isa Does It by Isa Chandra Moskowitz

This post contains affiliate links.


But back to the soup, it’s easy to make, gluten-free and oh-so-creamy with a touch of blended cashews. I made a few edits to her original — more kale and carrots, and you can make it your own. Just about any hearty green can substitute for the kale, any root veggies are also an easy swap for the carrots.

If you don’t have fresh rosemary on-hand, 1 tsp. of dried will substitute nicely.


RECIPE NOTES & TIPS

WHY DOES THIS MEDITERRANEAN CHICKPEA SOUP TASTE GOOD?

Firstly, let’s start making some soffritto.
In Italy, this is a classic base for almost anything cooked on the stove. Basically, “soffrittois a mix of diced carrots, onion, celery that can be slowly sautéed in a bit of olive oil until golden and sweet, which creates a flavorsome base. Please, do not to skip this step : )

When you add paprika and oregano to the soffritto base, the heated oil helps these ingredients to release beautiful aromas, deep color, and flavor.
However, make sure the dried oregano has still his intense flavor, since stale oregano leaves make everything taste kind of dusty (It happened to me a few times!).

HOW TO MAKE A CREAMY SOUP?

This is a simple step, totally optional, but it helps to make a creamy soup without adding any cream or fat.
Simply whisk a small amount of flour in cold water before whisking it into the main pot. Give a good stir, that helps to dissolve the flour into the soup evenly. The end result is a creamy and filling soup.

MORE CHICKPEA RECIPES?

If you make this Mediterranean chickpea soup or if you have a question, let me know! Leave a comment or rate it : )
I would love to hear from you! x