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Hearty Vegetable Soup with Chickpeas and Kale Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.5 from 53 reviews
  • Author: Emily
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian

Description

A hearty and healthy vegetable soup packed with vibrant vegetables, chickpeas, and flavorful herbs, perfect for a comforting meal any day. This easy-to-make soup combines roasted tomatoes, fresh kale, and a touch of white wine vinegar for a balanced and delicious taste.


Ingredients

Units Scale

Vegetables and Aromatics

  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, diced
  • 1 teaspoon sea salt, more to taste
  • Freshly ground black pepper
  • 1 medium carrot, diced
  • 1 small sweet potato, diced
  • 4 garlic cloves, chopped
  • 1 cup halved cherry tomatoes
  • 1 cup chopped green beans
  • 1 zucchini, diced
  • 1 1/2 cups chopped kale

Herbs and Spices

  • 2 teaspoons dried oregano, or 2 tablespoons chopped fresh thyme or rosemary
  • 1/4 teaspoon red pepper flakes, plus more to taste
  • 2 bay leaves

Liquids and Canned Goods

  • 1 (14.5-ounce) can fire roasted diced tomatoes
  • 4 cups vegetable broth
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 2 tablespoons white wine vinegar

Instructions

  1. Sauté onion and season: Heat the olive oil in a large pot over medium heat. Add the diced onion, sea salt, and freshly ground black pepper. Cook, stirring occasionally, for about 8 minutes until the onion is soft and translucent.
  2. Add root vegetables: Stir in the diced carrot and sweet potato, cooking for an additional 2 minutes to allow them to begin softening.
  3. Add tomatoes and aromatics: Incorporate the canned fire roasted diced tomatoes, chopped garlic, dried oregano (or fresh thyme/rosemary), and red pepper flakes. Stir well to combine all the flavors.
  4. Add broth and simmer: Pour in the vegetable broth and add the bay leaves. Bring the mixture to a boil, then lower the heat to a simmer. Cover the pot and let cook for 20 minutes to meld the flavors and cook the vegetables thoroughly.
  5. Add green vegetables and chickpeas: Stir in the halved cherry tomatoes, chopped green beans, diced zucchini, and rinsed chickpeas. Cover again and cook for 10 to 15 minutes until the green beans are tender.
  6. Finish with vinegar and kale: Stir in the white wine vinegar and chopped kale. Cook for 5 more minutes, until the kale is wilted and tender. Taste and adjust salt, pepper, and red pepper flakes as desired before serving.

Notes

  • For a spicier soup, increase the amount of red pepper flakes according to your taste.
  • Use fresh herbs like thyme or rosemary instead of dried oregano for a different flavor profile.
  • Chickpeas can be substituted with cannellini beans or lentils for variety.
  • This soup is great for meal prep and can be refrigerated for up to 4 days.
  • For a heartier version, add cooked quinoa or pasta in the final few minutes of cooking.

Nutrition

  • Serving Size: 1 cup (approx. 240 ml)
  • Calories: 150 kcal
  • Sugar: 6 g
  • Sodium: 550 mg
  • Fat: 5 g
  • Saturated Fat: 0.7 g
  • Unsaturated Fat: 4.3 g
  • Trans Fat: 0 g
  • Carbohydrates: 22 g
  • Fiber: 6 g
  • Protein: 6 g
  • Cholesterol: 0 mg