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Hearty High-Fiber Chickpea Kale Soup

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A comforting and satisfying soup made with chickpeas, kale, and a rich, savory broth. It’s quick to make, perfect for meal prep, and packed with fiber and flavor.

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 large yellow onion, diced (about 1.5 cups)
  • 3 cloves garlic, minced
  • 2 large carrots, peeled and diced (about 1 cup)
  • 2 celery stalks, diced (about 1 cup)
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon red pepper flakes (optional)
  • 1 bay leaf
  • 4 cups low-sodium vegetable broth
  • 2 cans (15 ounces each) chickpeas, drained and rinsed
  • 1 Parmesan rind (optional)
  • 1 bunch kale, stems removed and leaves chopped (about 4 cups packed)
  • Salt and black pepper to taste
  • 1 tablespoon fresh lemon juice
  • Grated Parmesan cheese (for serving, optional)
  • Red pepper flakes (for serving, optional)
  • Crusty bread or garlic toast (for serving, optional)

Instructions

  1. Heat the olive oil in a Dutch oven over medium heat. Add the diced onion and cook for 5 to 7 minutes, stirring occasionally, until soft and translucent.
  2. Add the garlic, carrots, and celery and cook for another 4 minutes, stirring frequently.
  3. Stir in the dried thyme, smoked paprika, red pepper flakes, and a generous pinch of salt. Cook for 1 minute until fragrant.
  4. Pour in the vegetable broth and use a wooden spoon to scrape up any browned bits from the bottom of the pot. Add the bay leaf and Parmesan rind if using.
  5. Add the drained and rinsed chickpeas and bring the soup to a boil. Reduce heat to low and let it simmer uncovered for 20 minutes.
  6. Remove the Parmesan rind and bay leaf and discard. Ladle about 1 cup of the soup into a blender or use an immersion blender to blend about a quarter of the soup until smooth. Stir the blended portion back into the pot.
  7. Add the chopped kale and stir it in. Let it cook for 5 to 7 minutes, stirring occasionally, until wilted and tender.
  8. Turn off the heat and stir in the fresh lemon juice. Taste and adjust seasoning with salt and black pepper.
  9. Ladle into bowls and top with grated Parmesan cheese and extra red pepper flakes if desired. Serve with crusty bread.

Notes

Blending a portion of the soup creates a creamy texture without dairy. Do not skip the lemon juice at the end—it brightens the flavors. For a dairy-free version, skip the Parmesan rind and top with nutritional yeast. The soup keeps in the fridge for up to 5 days and freezes well for up to 3 months.

Nutrition

Keywords: chickpea kale soup, high fiber soup, healthy soup, vegan soup, gluten free soup, meal prep soup

Find it online: https://tablemira.com/hearty-high-fiber-chickpea-kale-soup-recipe/