Embrace Warmth and Flavor with Every Spoonful

As the days grow shorter and the air gets crisp, there’s a natural inclination to seek out warmth and coziness. For many, that means curling up indoors, perhaps by a crackling fireplace, with a comforting meal in hand. Few dishes evoke that sense of security and well-being quite like a steaming bowl of homemade soup. Our chickpea kale soup is meticulously crafted to deliver exactly that feeling – it’s like a big, warm hug that nourishes both body and soul.

This soup goes beyond simple comfort; it’s a powerhouse of nutrition. Featuring protein-packed chickpeas for sustained energy and hearty ground chicken for an extra boost (or plant-based alternatives for a vegan twist), it’s incredibly satisfying. The addition of vibrant, nutrient-dense kale, a true superfood, infuses the soup with essential vitamins, minerals, and a good dose of fiber. Every ingredient works in harmony to create a flavorful, wholesome, and utterly delicious experience, making it an ideal meal for any day of the week.

Why You’ll Love This Hearty Chickpea Kale Soup

This chickpea kale soup isn’t just another recipe; it’s a culinary solution designed for modern, health-conscious living. Here’s why this recipe deserves a permanent spot in your rotation:

• Effortlessly Simple Ingredients: Forget specialty stores and obscure items. All the components for this incredibly tasty chickpea and kale soup are readily available at your local grocery store. We believe healthy eating should be accessible, not complicated!
• Quick and Easy Preparation: Don’t let the rich flavor fool you – this soup is surprisingly simple to prepare. The process involves just a few straightforward steps: browning the ground chicken (if using) and sautéing the vegetables, then simmering everything together with chickpeas and liquid until all the flavors meld beautifully. It’s perfect for busy weeknights or relaxed weekend cooking.
• Naturally Gluten-Free & Dairy-Free: One of the standout features of this recipe is its inclusive nature. It is 100% gluten-free and dairy-free, making it an excellent choice for individuals with Celiac disease, gluten sensitivities, lactose intolerance, or those simply choosing a plant-based lifestyle. Everyone can enjoy a bowl without worry or compromise on flavor.
• Nutrient-Dense & Filling: Beyond its delicious taste, this soup is packed with essential nutrients. Chickpeas provide substantial protein and fiber, while kale is a powerhouse of vitamins (A, C, K) and antioxidants. The combination ensures a meal that keeps you feeling full and satisfied, contributing to overall well-being.
• Versatile & Customizable: This recipe offers a fantastic base for customization. Easily adapt it to your preferences or what you have on hand. Swap proteins, add different vegetables, or adjust spices to create your unique version.

Gather Your Ingredients for This Wholesome Soup

Crafting this delicious chickpea kale soup starts with a selection of fresh, simple ingredients. Here’s a visual overview of what you’ll need to bring this comforting dish to life in your kitchen. Each component plays a vital role in building the robust flavor profile and hearty texture of our soup.

(For the precise measurements and a convenient printable version, please scroll down to the detailed recipe card at the very end of this post.)

Recipe Notes & Smart Substitutions for Every Cook

Flexibility is key in the kitchen, and this chickpea kale soup recipe is incredibly adaptable. Here are detailed notes on the ingredients and how you can make smart substitutions to suit your pantry, preferences, or dietary needs:

• Chickpeas (Garbanzo Beans): These legumes are the star of our soup, offering a creamy texture and a significant boost of plant-based protein and fiber. While canned chickpeas are incredibly convenient and our preferred choice for speed, you can certainly cook dried chickpeas from scratch if you prefer. Just remember to soak them overnight and cook them until tender before adding them to the soup. The mashing step for some chickpeas is crucial for creating a creamy body without dairy.
• Ground Chicken (or Alternative Protein): We love adding ground chicken for an extra layer of savory flavor and lean protein, which makes the soup even heartier. However, feel free to get creative! You can easily substitute it with other ground meats like ground turkey, lean pork, or even beef. For a delicious plant-based version, crumbled tofu, tempeh, or a high-quality vegan ground meat substitute works wonderfully, ensuring the recipe remains entirely vegan or vegetarian.
• Olive Oil: Extra virgin olive oil provides a lovely base flavor and healthy fats. If you don’t have it on hand, any neutral-flavored vegetable oil will work just as well, such as sunflower oil, canola oil, or avocado oil.
• Onions: Aromatic onions are fundamental for building a flavorful foundation. We typically use yellow onions for their balanced sweetness when sautéed, but white onions offer a sharper bite, and red onions can add a beautiful color and slightly different flavor profile. Use whatever you have available!
• Garlic: Freshly minced garlic is indispensable for that pungent, savory depth. It truly elevates the soup’s aroma and taste. If fresh garlic isn’t an option, a quick swap of 1 teaspoon of granulated garlic powder will do the trick, though fresh is always recommended for maximum impact.
• Herbs: Our recipe calls for classic Mediterranean flavors with dried rosemary and dried oregano. These herbs bring warmth and a fragrant complexity. Feel free to experiment with other dried herbs like thyme, marjoram, or even a bay leaf for additional layers of flavor. Fresh herbs added at the end, like parsley or dill, can also brighten the dish.
• Condiments & Spices: To enhance the depth and add a subtle kick, we include ground paprika and ground black pepper. If you enjoy more heat, a pinch of ground cayenne pepper, red pepper flakes, or a dash of curry powder can be excellent additions, transforming the flavor profile.
• Carrots: Diced carrots add natural sweetness and a beautiful color, along with healthy beta-carotene. For variety, consider using diced sweet potatoes or butternut squash for a different flavor and texture. Diced celery can also be added alongside carrots for a classic mirepoix base.
• Tomato Paste: This concentrated ingredient is a secret weapon for adding umami, rich color, and a slight tang to the soup. If you don’t have tomato paste, about 1/4 cup of tomato sauce or pureed canned tomatoes can serve as a substitute, though the flavor will be less intense.
• Water (or Broth): While water works perfectly fine, swapping it out for vegetable broth, chicken broth, or bone broth will significantly enhance the overall flavor and nutritional value of the soup. Choose a low-sodium option to control the salt content.
• Kale: As a superfood, kale is not just for nutrition; it adds a wonderful green hue and a slightly bitter, earthy contrast to the rich soup. Both fresh kale (stems removed, chopped) and frozen kale (thawed and squeezed of excess water) work equally well. If kale isn’t your favorite, equal amounts of spinach or Swiss chard are excellent leafy green alternatives.
• Parmesan (Garnish): To maintain the dairy-free nature of this recipe, we recommend grated dairy-free parmesan for garnish. It adds a salty, umami finish that perfectly complements the soup. However, if you don’t have lactose concerns, traditional grated Parmesan cheese can be used for an equally delicious result.

Crafting Your Comfort: Step-by-Step Chickpea Kale Soup

Follow these simple steps to create a wonderfully flavorful and hearty chickpea kale soup that will warm you from the inside out. Each stage is designed to build layers of deliciousness efficiently.

1. Prepare the Chickpeas for Creaminess

To achieve that lovely creamy texture, begin by setting aside ¼ cup of whole chickpeas. These will add bite and visual appeal. In a separate bowl, take the remaining 3/4 cup of chickpeas and puree them until smooth. You can achieve this using a high-speed blender, a food processor, or simply by mashing them vigorously with a fork until mostly smooth. This mashed portion will naturally thicken your soup.

2. Sauté the Aromatics and Protein

Heat the olive oil in a large skillet or Dutch oven over medium-high heat. Once shimmering, add the minced onion and garlic, stirring until fragrant, about 2-3 minutes. Then, add the ground chicken (or your chosen protein alternative) along with dried oregano, dried rosemary, ground paprika, salt, and pepper. Break up the meat with a spoon and cook for several minutes, stirring occasionally, until the chicken is thoroughly browned and the onions are tender and translucent.

3. Introduce Carrots and Tomato Paste

Stir in the diced carrots and tomato paste. Continue to cook for another 3-4 minutes, stirring constantly. This step allows the tomato paste to caramelize slightly, deepening its flavor and enriching the soup’s color. The carrots will also begin to soften, absorbing the aromatic flavors.

4. Simmer for Flavor Infusion

Carefully transfer the sautéed chicken and vegetable mixture to a large pot or a large Dutch oven. Now, add both the mashed chickpeas and the reserved whole chickpeas. Pour in the water or broth, ensuring there’s enough liquid to comfortably cover all the ingredients. Bring the soup to a gentle simmer over medium-low heat, then cover and let it cook for approximately 15 minutes. This simmering time allows all the flavors to meld beautifully and the vegetables to become tender.

5. Stir in the Fresh Kale

Finally, add the chopped kale to the simmering soup. Stir it gently into the hot liquid. Continue to cook for just 2 more minutes, or until the kale has slightly wilted but still retains its vibrant green color and a slight bite. Overcooking kale can make it mushy and diminish its nutritional value, so be mindful of the cooking time.

6. Season and Adjust

Taste the soup and adjust the seasoning as needed. Add more salt and ground black pepper until it reaches your desired flavor balance. Remember that broths can vary in sodium content, so always taste before adding too much salt.

7. Garnish and Enjoy

Ladle the hot chickpea kale soup into individual bowls. For a perfect finishing touch, sprinkle with some grated dairy-free parmesan (or regular parmesan if you prefer). Serve immediately and savor the comforting, rich flavors of your homemade soup!

Nourishment from Nature: The Health Benefits of This Soup

This Chickpea Kale Soup is not just delicious; it’s a nutritional powerhouse, packed with ingredients known for their health-promoting properties:

• Chickpeas: As the primary ingredient, chickpeas (garbanzo beans) are an excellent source of plant-based protein, crucial for muscle repair and satiety. They are also rich in dietary fiber, which aids digestion, helps regulate blood sugar levels, and promotes a healthy gut microbiome. Additionally, chickpeas provide essential minerals like iron, folate, and manganese.
• Kale: Hailed as a superfood, kale is exceptionally nutrient-dense. It’s brimming with vitamins A, C, and K, powerful antioxidants, and anti-inflammatory compounds. Its high fiber content contributes to digestive health, while its calcium and magnesium support bone health.
• Carrots: These vibrant root vegetables are famously rich in beta-carotene, which the body converts into vitamin A, vital for vision, immune function, and skin health. Carrots also provide fiber and a host of other antioxidants.
• Onions and Garlic: More than just flavor enhancers, onions and garlic are renowned for their medicinal properties. They contain sulfur compounds and antioxidants that can boost immunity, reduce inflammation, and may contribute to cardiovascular health.
• Olive Oil: Used for sautéing, extra virgin olive oil is a cornerstone of the Mediterranean diet. It’s a healthy fat rich in monounsaturated fatty acids and antioxidants, known to support heart health and reduce inflammation.

Together, these ingredients create a soup that is not only comforting and satisfying but also actively contributes to a balanced and healthy diet.

Expert Tips for the Best Chickpea Kale Soup

Enhance your soup-making experience and customize this recipe with these helpful tips and tricks:

• Protein Power: Customize Your Meat: If you’re not keen on ground chicken, this recipe is incredibly forgiving. Experiment with other types of ground meat such as ground turkey for a leaner option, or ground pork or beef for a richer flavor. Ensure any meat you use is fully browned before simmering.
• Make it Vegan/Vegetarian Easily: To transform this into a fully plant-based meal, simply swap the ground chicken for crumbled firm tofu or tempeh. Sauté them until golden brown before adding other vegetables. You can also omit the protein entirely for a lighter, equally delicious vegetable-focused soup. Don’t forget to use vegetable broth instead of water for extra flavor!
• Canned vs. Dried Chickpeas – Convenience Meets Choice: For quick meal prep, canned chickpeas are your best friend – just rinse and use! If you prefer to cook from scratch, dried chickpeas are more economical and offer a slightly firmer texture. Remember to soak them overnight and cook them until tender before incorporating into the recipe.
• Boost Heartiness with Optional Add-Ins: Want to make your soup even more substantial? Consider adding cooked white beans (like cannellini or navy beans) or red lentils during the simmering phase. Cooked pasta (like ditalini or small shells) can also be stirred in during the last few minutes of cooking for a more stew-like consistency.
• A Zesty Citrus Finish: For a bright, fresh contrast to the rich flavors, squeeze a little fresh lemon juice into each bowl just before serving. This simple addition can awaken the palate and add a lovely zing.
• Spice it Up: Don’t hesitate to adjust the spices to your liking. A pinch of red pepper flakes or a dash of hot sauce at the end can add an enjoyable kick for those who love a bit of heat.
• Garnish for Extra Flair: Beyond parmesan, consider other garnishes like a swirl of good quality olive oil, fresh chopped parsley, or a dollop of dairy-free sour cream or plain yogurt.

Frequently Asked Questions About Chickpea Kale Soup

Perfect Pairings: What to Serve with Your Soup

This hearty chickpea kale soup is wonderfully fulfilling on its own, but it truly shines when paired with the right accompaniments. Here are some excellent serving suggestions to complete your meal:

• Crusty Bread: A classic pairing! A good piece of artisan no-knead bread or warm naan bread is perfect for soaking up every last drop of the flavorful broth.
• Garlic Bread: Elevate your bread game with a slice of easy homemade garlic bread. The savory garlic complements the soup beautifully.
• Homemade Croutons: Add a delightful crunch with homemade gluten-free croutons. They provide textural contrast and absorb the soup’s flavors.
• Fresh Salad: For a lighter meal, serve the soup alongside a simple green salad with a vinaigrette dressing. The freshness of the salad provides a wonderful balance to the richness of the soup.
• Bread Crumbs: For an extra layer of texture and flavor, sprinkle some homemade bread crumbs on top of your soup just before serving.

Explore More Chickpea Creations

If you love the versatility and nutritional benefits of chickpeas, you’ll be delighted by these other delicious recipes featuring this incredible legume:

• Crispy Air Fryer Chickpeas (Gluten-Free, Vegan)
• Easy Chickpea Flatbread (Gluten-Free, Vegan)
• Savory Chickpea Curry (Gluten-Free, Vegan)
• Homemade Chickpea Flour (Gluten-Free, Vegan)
• Chickpea Chocolate Chip Cookies (Gluten-Free, Vegan)

Discover Other Hearty & Comforting Soups

If you’re a soup enthusiast, be sure to explore these other comforting and flavorful soup recipes that are perfect for any season:

P.S. If you try this recipe, I’d love for you to leave a star rating below, and/or a review in the comment section further down the page. I always appreciate your feedback. Be sure to check out my entire Recipe Index for all the recipes on the blog. You can also follow me on Pinterest, Facebook or Instagram! Sign up for my Email List to get fresh recipes in your inbox each week!

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Hearty Chickpea Kale Soup (Gluten-Free, Dairy-Free)

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  Author: Felicia Lim
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  Total Time: 40 minutes
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  Yield: 4 servings
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  Diet: Gluten Free

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Description

This nutritious and flavorful chickpea and kale soup makes a hearty and comforting dish for cooler days. A healthy and wholesome meal packed with protein, this delicious soup is great with homemade bread or enjoyed on its own. Totally gluten-free and dairy-free too.

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Ingredients

Units

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• 2 cups cooked chickpeas
• 12 oz. ground chicken
• 1/2 tablespoon olive oil
• 1 cup diced onions
• 4 garlic cloves, minced
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon ground paprika
• Salt and ground black pepper to taste
• 1 cup diced carrots
• 1 tablespoon tomato paste
• 4 cups filtered water
• 2 cups sliced kale
• 1/4 cup dairy-free parmesan

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Instructions

1. Mash Some Chickpeas: Set aside ¼ cup whole chickpeas.  In a separate bowl, puree the remaining 3/4 cup of chickpeas using a blender or fork. This creates a natural thickening agent for your soup.
2. Cook Chicken, Onions, Garlic and Spices: Heat up the olive oil in a skillet over medium-high heat. Sauté the minced onion, minced garlic, ground chicken, oregano, rosemary, ground paprika, salt and pepper. Cook for a few minutes until onions are tender and chicken is browned.
3. Add Carrots and Tomato Paste: Add carrots and tomato paste, cooking for 3-4 minutes. Stir well to allow the tomato paste to deepen in color and flavor.
4. Add Chickpeas: Transfer the sautéed chicken and vegetables to a large pot or Dutch oven, then add both the mashed chickpeas and whole chickpeas, as well as water or broth (add enough to cover the chickpeas).  Simmer over medium-low heat for 15 minutes, allowing flavors to meld.
5. Add Kale: Add chopped kale. Cook for 2 minutes until just wilted. Be careful not to overcook the kale to maintain its texture and nutrients.
6. Add Salt & Pepper: Taste the soup and add additional salt and pepper to taste, adjusting to your preference.
7. Garnish and serve: Divide chickpea kale soup into bowls and garnish with some dairy-free parmesan before serving.

Notes

Chickpeas: Chickpeas are the key ingredient in this recipe. I used canned chickpeas, but you can always cook dried chickpeas before using them in this soup.

Ground Chicken: I like adding some ground chicken for extra protein and taste. Alternatively, you may use other types of ground meat (such as turkey, pork or beef), or swap it out for crumbled tofu or tempeh if you wish to keep this recipe vegan or vegetarian.

Olive Oil: I like using extra virgin olive oil, but any other type of vegetable oil will work just as well (such as sunflower oil, canola oil, avocado oil etc).

Onions: I used a yellow onion but white onions or red onions will work just as well.

Garlic: Fresh garlic adds plenty of flavor to the soup. If you don’t have fresh garlic, you can add 1 teaspoon of granulated garlic instead.

Herbs: I added dried rosemary and dried oregano for flavoring the soup, but you can  also add other dried herbs such as thyme and bay leaves.

Condiments: To add more depth of flavor I’ve added ground paprika and ground black pepper for a kick of heat. You can also use ground cayenne pepper if you enjoy more heat.

Carrots: In addition to carrots, you can also add diced celery instead. You may also swap carrots with diced sweet potatoes or butternut squash.

Tomato Paste: Tomato paste is very concentrated and gives this soup color and taste. You may use 1/4 cup of tomato sauce instead.

Water: Feel free to swap out the water with vegetable broth, chicken broth, or bone broth if you prefer, for added depth of flavor.

Kale: A superfood, kale adds fibre and color contrast to this chickpea soup. Alternatively , you may substitute kale with equal amounts of spinach or chard if you prefer.

Parmesan: I used grated dairy-free parmesan to keep this recipe dairy-free. However if you are not lactose-intolerant, go ahead and use regular parmesan cheese instead.

Storing: To store, place the soup in an airtight container and store in the refrigerator for up to 5 days. Reheat in a pot over medium-hight heat until hot before serving. To freeze, place the soup in a freezer-safe container or freezer bags and freeze for up to 2 months. Let soup thaw overnight in the refrigerator before reheating on stovetop or the microwave and enjoying.

• Prep Time: 10 mins
• Cook Time: 30 mins
• Category: Soups
• Method: Stovetop