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To make a delicious Tuscan Chickpea Kale Soup, you'll need some simple yet flavorful ingredients. Here’s the list you will require: - 1 tablespoon olive oil - 1 medium onion, diced - 3 cloves garlic, minced - 2 medium carrots, diced - 2 celery stalks, diced - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 can (15 oz) chickpeas, drained and rinsed - 4 cups vegetable broth - 2 cups chopped kale, stems removed - 1 can (14 oz) diced tomatoes, with juices - Salt and pepper to taste - 1 tablespoon lemon juice - Fresh parsley, chopped for garnish Each ingredient brings its own unique taste to the soup. The olive oil adds richness, while the onion and garlic give a strong base flavor. Carrots and celery add sweetness and crunch. Dried herbs like oregano and thyme create a wonderful aroma and depth. Chickpeas are the star protein in this dish, adding heartiness. Vegetable broth serves as the liquid base, making the soup warm and comforting. Kale contributes a nutritional punch and vibrant green color. Diced tomatoes bring acidity, balancing the flavors nicely. Don't forget to taste your soup before serving. Adjust the salt, pepper, and lemon juice to match your preference. A sprinkle of fresh parsley on top makes for a bright finish. Enjoy your cooking! {{ingredient_image_1}} 1. Heating oil and sautéing vegetables Start by heating 1 tablespoon of olive oil in a large pot over medium heat. Once hot, add 1 medium diced onion. Sauté for about 3 to 4 minutes until it softens. 2. Adding herbs and chickpeas Next, add 3 minced garlic cloves, 2 diced carrots, and 2 diced celery stalks. Stir this mix occasionally for about 5 minutes. The veggies should become tender. After that, stir in 1 teaspoon of dried oregano and 1 teaspoon of dried thyme. Let them cook for 1 minute to release their lovely aroma. 3. Incorporating broth and tomatoes Now it’s time to add in 1 can of drained and rinsed chickpeas, 4 cups of vegetable broth, and 1 can of diced tomatoes with their juices. Bring this mixture to a gentle boil, then reduce the heat to a simmer. 4. Simmering the soup Allow the soup to simmer for 15 minutes. This lets all the flavors meld together beautifully. 1. Adding kale to the pot After 15 minutes, mix in 2 cups of chopped kale, making sure to remove the stems first. Continue to simmer for an additional 5 minutes until the kale wilts down nicely. 2. Seasoning before serving Finally, season the soup with salt, pepper, and 1 tablespoon of lemon juice to taste. This adds a fresh burst of flavor that brightens the entire dish. - Tips for a perfect serving Serve the soup hot in bowls. For a nice finish, garnish each bowl with fresh chopped parsley. This adds color and a touch of freshness. Enjoy this hearty and healthy meal with crusty bread or a side salad for a complete dinner! To make your soup even tastier, add spices like smoked paprika or cumin. These spices can give your dish a warm, smoky taste. You can also try a pinch of red pepper flakes for heat. Lemon juice adds brightness to the soup. It balances the flavors and cuts through the richness. If you find the soup too acidic, add a bit of sugar to balance it out. This will help make the flavors pop. Start by sautéing your veggies well. Heat the olive oil before adding onions. Cook until they turn soft and golden. This builds a great base for your soup. When you simmer the soup, keep the heat low. Let it gently bubble for a longer time. This allows all the flavors to blend. Stir occasionally to prevent sticking and ensure even cooking. Kale is a superfood packed with vitamins A, C, and K. It is also high in fiber, which is good for digestion. Chickpeas bring protein and iron to the table. They help make this soup filling and nutritious. Together, they create a hearty meal that supports your health. Pro Tips Enhance Flavor: Add a pinch of red pepper flakes while sautéing the vegetables for a subtle heat that complements the soup's flavors. Fresh Herbs: Incorporate fresh herbs like basil or thyme just before serving for a burst of freshness and vibrant flavor. Protein Boost: Add diced cooked chicken or tofu for an extra source of protein that makes the soup heartier. Storage Tips: This soup stores well in the refrigerator for up to 3 days and can be frozen for up to a month—just leave out the kale until reheating. {{image_2}} You can change up the greens in your soup. Spinach, Swiss chard, or collard greens work well. Each adds its own flavor and texture. Consider adding proteins too. You can stir in sausage, chicken, or tofu. These options make the soup heartier and more filling. If you are gluten-sensitive, this soup is easy to adapt. Make sure to use gluten-free vegetable broth. Most canned tomatoes are gluten-free, but always check the label. This small change makes a big difference for those who need it. This soup is already mostly vegan. To keep it plant-based, ensure your broth is vegan-friendly. Also, check the canned tomatoes and any added proteins. By using a plant-based sausage or skipping meat, you can still enjoy a rich flavor. To keep your Tuscan chickpea kale soup fresh, follow these steps: - Let the soup cool completely before storing. - Use airtight containers for refrigeration. - Store in the fridge for up to 4 days. This helps maintain the soup's flavor and texture. If you want to keep it longer, consider freezing it. Freezing is a great way to enjoy this soup later. Here’s how: - Portion the soup into freezer-safe bags or containers. - Leave some space at the top for expansion. - Label the bags with the date. You can freeze the soup for up to 3 months. When you're ready to eat, simply thaw it in the fridge overnight. To reheat your soup, you have a few good options: - Stovetop: Pour the soup into a pot. Heat over medium heat, stirring often. - Microwave: Place soup in a microwave-safe bowl. Heat in 1-minute intervals, stirring in between. Make sure it is heated thoroughly. Enjoy your warm, hearty meal! 1. Heat 1 tablespoon of olive oil in a large pot over medium heat. 2. Add 1 diced onion and sauté for 3-4 minutes until it softens. 3. Stir in 3 minced garlic cloves, 2 diced carrots, and 2 diced celery stalks. Cook for 5 minutes. 4. Mix in 1 teaspoon of dried oregano and 1 teaspoon of dried thyme. Let it cook for 1 minute. 5. Add 1 can of drained chickpeas, 4 cups of vegetable broth, and 1 can of diced tomatoes. 6. Bring to a gentle boil, then reduce the heat to simmer for 15 minutes. 7. Stir in 2 cups of chopped kale and simmer for an additional 5 minutes. 8. Season with salt, pepper, and 1 tablespoon of lemon juice. 9. Serve hot, garnished with fresh parsley. You can switch out the chickpeas for white beans or lentils. Use spinach instead of kale for a softer texture. If you do not have vegetable broth, chicken broth works well too. For more flavor, try adding fresh herbs like basil or rosemary. The soup lasts about 4 to 5 days in the fridge. Store it in an airtight container to keep it fresh. If you see any mold or it smells bad, discard it right away. Yes! You can add vegetables like zucchini, bell peppers, or even potatoes. Just chop them small so they cook evenly. Adding more veggies boosts flavor and nutrition. This blog post guides you through making a tasty Tuscan Chickpea Kale Soup. We covered key ingredients, step-by-step instructions, and tips to enhance flavor. You learned about storage and variations, ensuring every bowl suits your taste. Remember, the beauty of this soup lies in its flexibility. You can add or swap ingredients based on what you enjoy. Now, you’re ready to create a delicious and nutritious meal that warms both body and soul. Enjoy your cooking journey!

Tuscan Chickpea Kale Soup

A hearty and healthy soup featuring chickpeas, kale, and vegetables, perfect for a comforting meal.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Cuisine Italian
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 4 cups vegetable broth
  • 2 cups chopped kale, stems removed
  • 1 can (14 oz) diced tomatoes, with juices
  • to taste salt and pepper
  • 1 tablespoon lemon juice
  • for garnish fresh parsley, chopped

Instructions
 

  • Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 3-4 minutes until softened.
  • Add the minced garlic, diced carrots, and celery to the pot. Cook, stirring occasionally, for another 5 minutes until the vegetables are tender.
  • Stir in the dried oregano and thyme, letting them cook for about 1 minute to release their flavor.
  • Add the chickpeas, vegetable broth, and diced tomatoes (including juices) to the pot. Bring the mixture to a gentle boil, then reduce to a simmer.
  • Allow the soup to simmer for 15 minutes, letting the flavors meld together.
  • After 15 minutes, mix in the chopped kale and continue to simmer for an additional 5 minutes, until the kale has wilted.
  • Season with salt, pepper, and lemon juice to taste.
  • Serve the soup hot, garnishing each bowl with fresh chopped parsley.

Notes

Serve hot and garnish with fresh parsley for added flavor.
Keyword chickpeas, healthy, kale, soup, vegetarian