Get ready for soup season with this simple, flavorful, and nutritious Tuscan Kale and Chickpea Soup made with a tomato broth base and Italian herbs and seasonings!
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A couple weeks ago, I had a major craving for soup. It was in the mid 80’s, but I still warmed up a container of lentil soup and slurped it down for lunch. It was so good, but after finishing off my bowl, I was absolutely sweating! My soup season celebration started a bit early and even through the “OMG! I’m so hot now,” it was still worth it!
The temps are still fluctuating between mid and upper 80’s, but there’s no denying that those fall vibes are trickling in. I’m ready. I’ve been ready! So while it’s still a bit warm outside (I mean, it is still summer), I’m preparing for those crisp, cool days by stocking my freezer with some of my favorite soups.
Tuscan Kale & Chickpea Soup
This soup might be a new favorite! It’s so simple, but so flavorful! And filling, too, despite the fact that there are only two ingredients giving this soup its bulk – kale and chickpeas! This soup is also made with a tomato base and loaded with great Italian flavors like garlic (lots of garlic!), onion, and a medley of herbs and seasonings.
The tomato base is made with vegetable broth, water, and a can of crushed tomatoes. It’s a broth that would work well in all kinds of tomato based and Italian soups, like this Slow Cooker Italian Chicken Soup. Not only does the vegetable broth make this soup a delicious vegetarian meal, I actually prefer it to meat based broths. I think it has a better flavor.
I also added a bit of lemon juice and zest to the broth. It gives the soup an extra boost of flavor and a bit of brightness. It kind of rounds out the flavor of the broth in a really nice way.
Kale is one of my favorite greens to use in soup. Like spinach, it will wilt during the cooking process, but not as much. Still, you would be better off buying a larger bunch of kale to use in soups. All of that gorgeous green is full of antioxidants and vitamins! Of course, you’ll get more of those vitamins eating raw kale, so save some to make a delicious kale salad!
Chickpeas are also a healthy choice for soup! They’re an excellent source of plant-based protein and loaded with vitamins and fiber. Chickpeas are also very filling, which is why one bowl of this soup will leave you feeling completely satisfied!
- 1 tbsp. extra virgin olive oil
- 1 medium-large bunch kale, cleaned and torn into pieces with stems removed
- 3 cloves garlic, minced
- 1 cup red onion, chopped
- 1 - 32 fl. oz. container vegetable broth
- 1 - 28 oz. can crushed tomatoes
- 2 - 15 oz. cans chickpeas, rinsed and drained
- 2 cups water
- 1 lemon, juiced + zest
- 1 tsp. Italian herbs
- Pinch crushed red pepper
- Salt and pepper, to taste
- In a large saucepan or Dutch oven, add olive oil.
- Add the kale and cook, stirring occasionally, until it’s just about wilted.
- Add the garlic and onion, cooking for another 1-2 minutes. Then, add the chickpeas.
- Carefully pour in the vegetable broth, tomato sauce, and water.
- Then, zest in the lemon and add the lemon juice.
- Stir in the seasonings and bring soup to a boil.
- Let the soup boil for a couple minutes, then lower the heat to a simmer.
- Cook for at least 30 minutes.
- Serve immediately with Parmesan cheese crisps, or freeze in containers.
To make Parmesan cheese crisps: Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Add grated Parmesan in small piles onto the lined baking sheet. Bake for 5 minutes, or until golden brown and crispy. Allow to cool completely. Then, serve with soup as a garnish.
This recipe made four 32 ounce containers of soup for me (give or take a bowl or two I couldn’t help eating right away).
I served this soup with some Parmesan cheese crisps. A totally optional topping, but that added saltiness and crunch is so good! Make a bunch and keep them in an airtight container to toss onto soups, salads, or even a cheeseboard!
Did you make this Tuscan Kale and Chickpea Soup recipe? Share it on social media using the hashtag #livinglavidaeats. Don’t forget to tag me @lavidaholoka!
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