The Chickpea and Black Kale Soup is a healthy, nutritious, and flavorful dish, perfect to enjoy warm in winter. The chickpea soup recipe is so versatile and rich in flavor that we now prepare it in all sorts of ways. Alongside the classic recipe, one of our favorites is the pumpkin and chickpea soup, super creamy and filling. Today we recommend this soup that combines chickpeas with black kale, a dark green leafy vegetable that is rich in properties, as it contains vitamin K, beta-carotene, fiber, and other substances important for our health. It is also a strong anti-inflammatory. Thus, a healthy soup is born, completely vegan because we use only vegetables to prepare it without any animal-origin ingredients, and particularly delicious! A true comfort food to make during the cold winter days!
The preparation is very simple: we make a soffritto with onion, carrot, celery, oil, and rosemary, add the diced potatoes, pre-cooked chickpeas, and the black kale cut into strips. We cover with hot water or broth, and in about 30-40 minutes our soup is ready to be enjoyed.
An economical and inviting soup that is made with few ingredients and in little time, ideal for lunch and dinner every day, allowing you to enjoy a healthy and nutritious dish with a natural taste. All you need is to get all the ingredients to try it as soon as possible.
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- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Soups, Broths, and Creams
- Seasonality: Autumn, Winter
- Energy 432.71 (Kcal)
- Carbohydrates 66.02 (g) of which sugars 11.94 (g)
- Proteins 16.56 (g)
- Fat 13.39 (g) of which saturated 1.80 (g)of which unsaturated 2.70 (g)
- Fibers 13.22 (g)
- Sodium 538.85 (mg)
Indicative values for a portion of 100 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 to prepare the Chickpea and Black Kale Soup
- 14 oz black kale
- 14 oz potatoes
- 9 oz chickpeas
- 1 onion
- 1 carrot
- 1 stalk celery
- 1 sprig rosemary
- extra virgin olive oil
- salt
- pepper
Tools to prepare the Chickpea and Black Kale Soup
- 1 Casserole
- 1 Stovetop
- 1 Immersion Blender
Steps to prepare the Chickpea and Black Kale Soup
To prepare the chickpea and black kale soup, first soak the dried chickpeas in cold water overnight. Then the next day, cook them in water until they are tender. Naturally, if you use canned pre-cooked chickpeas, you can skip this step.
Peel the onion and scrape the carrot, then slice the onion thinly and dice the carrot. Chop the celery into pieces as well. Pour the oil into a casserole and brown all the prepared vegetables for a few minutes. Season with rosemary.
Add the peeled and diced potatoes and let them flavor for a few minutes while stirring.
Drain the chickpeas from their cooking liquid and add them to the vegetables.
Cut the black kale into strips after washing and drying it well, and let it flavor while stirring to incorporate it with the vegetables.
Cover with hot water, season with salt and pepper, and continue cooking for about 30-40 minutes until all the vegetables are softened.
Take two ladles of the soup and pour them into a high-sided container. Blend with an immersion blender and pour the obtained cream back into the pot. Mix well.
Serve the soup with fresh raw oil and toasted bread croutons.
Simo and Cicci recommend
You can store the chickpea and black kale soup in the fridge, well closed in an airtight container, for up to three days, and you can also freeze it for a few weeks.
If you prefer, you can remove the central ribs of the black kale.
You can also add grains to the soup, such as rice, spelt, barley, or buckwheat.
