Kale Soup

Name: Kale Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: Serves 4
Cuisine: Italian
Ingredients: 400 g cooked chickpeas or small white beans (from a glass jar are fine); 200 g kale or Tuscan kale; 1 medium onion or leek; 2 carrots; 1 celery stalk; 2 garlic cloves or ½ teaspoon garlic powder; 4 tablespoons extra virgin olive oil; 1 L vegetable broth made with our vegetable cube; 4 medium potatoes; Salt (if needed) and pepper to taste; 100 g ready-made bottled tomato sauce; Fresh or dried rosemary or thyme to taste

Tazón humeante y reconfortante con garbanzos, papas tiernas y vibrantes hojas verdes en esta nutritiva Sopa de Kale.

How do you make kale soup with chickpeas and potatoes?

To make kale soup, sauté celery, onion, and garlic in a pot. Add chopped potatoes and carrots, and sauté for a few minutes. Stir in the cooked chickpeas and cover with vegetable broth. Simmer for 25 minutes. Fifteen minutes before finishing, add the chopped kale without the thick stem. Season with herbs and serve hot.

Times

Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Rest time: PT0M

Nutrition

Calories: 449 calories
Protein: 14.1 g
Fat: 17.3 g
Carbohydrates: 61.5 g

Cuisine: Italian
Diet: Vegan

This Kale or Tuscan Kale Soup with Chickpeas and Potatoes is a masterclass in nutritional balance. By combining the complex carbohydrates of potatoes, the high-quality protein of chickpeas, and the micronutrient density of kale, you get perfect fuel for your body.
Unlike light soups, this version is designed to keep your energy levels stable for hours. It is rich in fiber, potassium, and iron, and best of all: it is 100% plant-based and gluten-free. A delicious way to transform humble pantry ingredients into a feast for your health.

Servings: Serves 4

Ingredients

400 g cooked chickpeas or small white beans (from a glass jar are fine)
200 g kale or Tuscan kale
1 medium onion or leek
2 carrots
1 celery stalk
2 garlic cloves or ½ teaspoon garlic powder
4 tablespoons extra virgin olive oil
1 L vegetable broth made with our vegetable cube
4 medium potatoes
Salt (if needed) and pepper to taste

Optional

100 g ready-made bottled tomato sauce
Fresh or dried rosemary or thyme to taste

Instructions

We start by preparing our vegetable broth. Pour 1 liter of water into a pot and add 2 or three vegetable cubes. Taste to make sure it has good flavor and is not too salty. Let it boil, then lower the heat to minimum.
Finely chop the celery, leek, or onion. Place in a high-sided pot with the oil and sauté for a few minutes. If using garlic cloves, add them at this point and, once golden, remove them; or, if desired, crush them well and leave them in.
Cut the peeled potatoes and carrots into pieces.
In the pot with the sautéed aromatics, add the potatoes and carrots, stir well, and sauté for 3-4 minutes.
Add the rinsed chickpeas or beans, drained from their liquid, as well as the tomato sauce if using it.
Pour in the vegetable broth, stir gently, cover, and cook for 20-25 minutes, until the potatoes are tender.
Meanwhile, wash the Tuscan kale or kale, remove the thick stem, and chop it into small pieces.
15 minutes before the soup is done, add the kale, mix gently, cover, and cook for the remaining time. Taste and sprinkle in the garlic powder (if using powdered garlic), pepper, and salt if needed. Add the thyme or rosemary, very finely chopped.
Enjoy very hot.