Black Kale, Potato and Chickpea Soup: A Concentrate of Well-being
The black kale, potato, and chickpea soup is a dish of peasant tradition, simple and tasty, perfect for warming up cold winter days. The combination of black kale, rich in vitamins and antioxidants, potatoes, a source of complex carbohydrates, and chickpeas, rich in vegetable proteins and fibers, creates a complete and balanced dish. A soup that celebrates humble cuisine, yet rich in authentic and genuine flavors.
Simple ingredients for a dish rich in taste
To prepare this soup, you will need a few simple ingredients: black kale, potatoes, chickpeas (dry or canned), vegetable broth, onion, garlic, extra virgin olive oil, salt, and pepper. In a few steps, you will have a tasty and nutritious dish ready, perfect for the whole family.
Below are other vegetable soups:
- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 40 Minutes
- Portions: 6 People
- Cooking methods: Stove
- Cuisine: Italian
- Seasonality: Autumn, Winter, and Spring
- Energy 216.77 (Kcal)
- Carbohydrates 37.62 (g) of which sugars 9.37 (g)
- Proteins 8.96 (g)
- Fat 3.79 (g) of which saturated 0.34 (g)of which unsaturated 0.17 (g)
- Fibers 9.83 (g)
- Sodium 764.64 (mg)
Indicative values for a portion of 297 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 10 leaves black kale
- 2 carrots
- 2 shallots
- 16 oz cooked chickpeas, boiled
- 9 oz potatoes
- 2 leaves sage
- 2 sprigs rosemary
- 4.2 cups vegetable broth
- to taste salt
- to taste pepper
- to taste extra virgin olive oil
- 2 celery (stalks)
Tools
- Pot Lagostina Gioiosa Deep Casserole with 2 Handles, Stainless Steel 18/10, Diameter Ø 8.66 inches, 4.0 Liters, Induction, Gas and Oven Pot up to 482 °F, Polished External and Satin Internal Finish
- Immersion Blender Moulinex DD6578 Quickchef 2in1 Immersion Blender, 1000 W, Mixer with Powelix Technology and 10 Speeds, 2 Accessories, 800 ml Beaker and 500 ml Chopper, Stainless Steel Blades
Steps for Black Kale, Potato and Chickpea Soup
Start by chopping the carrots and celery into cubes, then mince the shallots, rosemary sprig, and sage. Sauté everything in a pan with a little oil, and let them soften for about 5/10 minutes over low heat.
Clean the black kale leaves by removing the central ribs, cut them into strips, and set aside. Wash, peel, and cut the potatoes into cubes, add them to the pot with the sautéed mixture along with the chopped kale ribs, and cover with vegetable broth, season with salt and pepper. Let the soup boil for about 20 minutes (until the carrots are tender), add the kale leaves and half of the chickpeas, let it boil for another 15 minutes.
Take the other half of the chickpeas, place them in a container with a ladle of soup and blend them until you get a puree. Mix this with the soup to achieve a creamy consistency. Serve the soup, finishing it with a drizzle of oil and a sprinkle of pepper. If desired, you can add croutons.
Tips, notes, and variations for black kale, potato, and chickpea soup
Instead of chickpeas, you can use cannellini beans, and instead of black kale, you can use savoy cabbage or curly kale. As an addition, you can add nutritional yeast flakes, which curb the craving for cheese, add a salty note, and have plenty of vitamins and proteins. The soup keeps well for 2/3 days in the fridge in suitable containers, you can also freeze it for a few weeks.
FAQ (Frequently Asked Questions)
How can I use the black kale ribs?
Cut them into 1 cm pieces and add them to the soup before the leaves, as I indicate in the recipe.
