Tuscan Chickpea and Kale Soup

By Dani Potts | July 30, 2024

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 cloves of garlic, minced
  • 1 teaspoon dried oregano
  • ½ teaspoon red pepper flakes
  • 2 tablespoon tomato paste
  • 2 15 oz canned chickpeas, drained and rinsed
  • 4 cups low sodium vegetable broth
  • ⅓ cup sundried tomato in oil, chopped
  • Juice of ½ lemon
  • 1 cup full-fat coconut milk from a can
  • 3 cups kale or other leafy green of choice
  • Salt and pepper to taste

Optional: Fresh basil leaves for garnish

INSTRUCTIONS

  1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes. Add the minced garlic, dried oregano, and red pepper flakes. Cook for another 1-2 minutes until fragrant.
  2. Add the chickpeas and tomato paste to the pot. Pour in the vegetable broth. Give it a good stir. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 15 minutes.
  3. Using an immersion blender or a regular blender, carefully blend about half of the soup until it’s smooth and creamy. This will help thicken the soup while leaving some chickpeas intact for texture.
  4. Stir in the chopped sundried tomatoes, lemon juice, cup of coconut milk, and kale. Simmer for an additional 5-10 minutes, allowing the flavors to meld together and the kale to wilt. Season with salt and black pepper to taste.
  5. Ladle the Tuscan Chickpea Soup into bowls. Garnish with optional fresh basil leaves. Serve with toasted bread if desired. Enjoy!

Credit: https://naturallieplantbased.com/chickpea-soup/#recipe

BENEFITS

Kale is a nutrient powerhouse! One cup of kale contains 1300% of the vitamin K you need in a day and 350% of the vitamin A you need. Vitamin K plays an important role in preventing blood clots and building strong bones while vitamin A helps to strengthen the immune system and keep your eyesight healthy. Kale is rich in vitamin C and fiber. Vitamin C  helps to strengthen the immune system but also plays a role in collagen production, keeping your joints healthy! Fiber helps maintain bowel health and helps lower cholesterol. Lastly, fiber helps maintain healthy blood sugar levels.