Get ready to transport your taste buds to the rolling hills of Tuscany with this incredibly simple yet mouthwatering Chickpea and Kale Soup! In just 30 minutes, you'll create a hearty, nutritious meal that's packed with flavor and guaranteed to warm your soul. Whether you're a busy professional, a health-conscious foodie, or someone craving a quick and delicious dinner, this recipe is your ultimate culinary lifesaver.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Tuscan
Serves: 6 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 2 cups kale, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Instructions
- Begin by gathering all your ingredients: 1 can of chickpeas, 2 cups of chopped kale, 1 diced onion, 2 minced cloves of garlic, 1 can of diced tomatoes, 4 cups of vegetable broth, 1 teaspoon of Italian seasoning, and salt and pepper to taste.
- In a large pot, heat a splash of olive oil over medium heat. Once hot, add the diced onion. Sauté for about 3-4 minutes, or until the onion becomes translucent and fragrant.
- Next, add the minced garlic to the pot. Sauté for an additional 1-2 minutes, stirring frequently to prevent the garlic from burning.
- Once the garlic is fragrant, add the can of diced tomatoes (with their juices) to the pot. Stir well to combine with the onion and garlic mixture.
- Pour in the 4 cups of vegetable broth and bring the mixture to a gentle boil. This should take about 5 minutes.
- After the broth is boiling, add the drained and rinsed chickpeas to the pot. Stir to combine.
- Next, add the chopped kale and Italian seasoning to the soup. Stir well to ensure the kale is submerged in the broth.
- Reduce the heat to a simmer and allow the soup to cook for an additional 10 minutes. This will help the flavors meld and the kale to soften.
- After 10 minutes, taste the soup and season with salt and pepper according to your preference. Stir well.
- Once seasoned, remove the pot from the heat. Allow the soup to cool slightly before serving.
- Serve the soup hot, garnished with additional fresh herbs or a sprinkle of grated Parmesan cheese if desired. Enjoy your Easy Chickpea and Kale Tuscan Style Soup!
Tips
- Maximize Flavor: Toast your Italian seasoning in the pot with the onions and garlic for an extra depth of flavor before adding liquids.
- Kale Preparation: Remove the tough stems from kale and chop into bite-sized pieces for the best texture.
- Broth Boost: For an even richer taste, use homemade vegetable broth or add a splash of white wine while sautéing vegetables.
- Protein Power: Drain and rinse chickpeas thoroughly to remove excess sodium and improve digestibility.
- Serving Suggestions: Top with a drizzle of good quality olive oil, fresh cracked pepper, or a sprinkle of Parmesan cheese for added luxury.
- Make-Ahead Friendly: This soup tastes even better the next day, so don't hesitate to make it in advance!
Nutrition Facts
Calories: 180kcal
Carbohydrates: 30g
Protein: 8g
Fat: 4g
Saturated Fat: g
Cholesterol: 0mg
