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tomato and kale soup in a shallow white bowl with chickpeas and olive oil droplets

Detox Kale and Chickpea Soup

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4.88 from 8 votes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Yield 15 cups
Category Lunch/Dinner
Cuisine American
Author Lauren Grant

Description

Made with pantry staples, this brothy vegetable soup comes together quickly and easily, and makes a ton.

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Ingredients

  • 2 tablespoons extra-virgin olive oil + more for serving
  • 1 fennel bulb, trimmed and diced (fronds reserved)
  • 1 yellow or white onion, diced
  • 1 tablespoon minced fresh garlic
  • ½ teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • ¼ teaspoon red pepper flakes
  • 1 tablespoon minced fresh oregano (or 2 teaspoons dried)*
  • 2 (28-ounce) cans diced tomatoes in juice
  • 6 cups low-sodium vegetable or chicken broth
  • 1 (10-ounce) bag chopped Tuscan kale
  • 1 (15.5-ounce) can chickpeas, rinsed and drained
  • 2 tablespoons balsamic vinegar

Instructions

  • Heat 2 tablespoons oil in a large pot or Dutch oven over medium-low.
  • Add 1 diced fennel bulb, 1 diced onion, 1 tablespoon minced garlic, ½ teaspoon salt, ½ teaspoon black pepper, and ¼ teaspoon red pepper flakes, and cook until softened, about 5 minutes.
  • Stir in 1 tablespoon minced oregano (or 2 teaspoons dried) and cook 30 seconds.
  • Stir in 2 (28-ounce) cans tomatoes with their juices and 6 cups broth, bring soup to a boil then reduce to a simmer and cook for 10 minutes.
  • Stir in 10 ounces chopped kale, simmer 10 minutes.
  • Stir in 1 can chickpeas and 2 tablespoons vinegar and simmer 5 minutes. Season soup with additional salt, pepper flakes, and vinegar to taste.
  • Drizzle servings with olive oil and top with chopped fennel fronds.

Equipment

large pot

Notes

Don’t have oregano? Rosemary or thyme will also work.
Can't find Tuscan kale? It's often labeled Dinosaur or Lacinato kale as well. However, regular curly-leaf kale will work just fine!
Serve over rice for a heartier stew-like dish.
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat leftovers in a saucepan over medium-low heat or individual servings in the microwave for 2 minutes on high. Add additional water to thin as needed. 
Swap the chickpeas. You can use your favorite beans in this recipe. White beans would also be very delicious.
Add other herbs. We love oregano in this tomato kale soup. Rosemary and thyme are also two great herbs that compliment the flavors of tomato and kale nicely.
Change up the vegetables. Adding potatoes, celery, or carrots would also be a nice addition to the current recipe.
Save the fennel fronds to garnish the soup. They are full of anise flavor and have a delicate texture similar to dill.

Nutrition

Serving: 2cupsCalories: 150kcalCarbohydrates: 22gProtein: 6gFat: 4.5gSaturated Fat: 0.5gSodium: 560mgFiber: 4.5gSugar: 2.5g
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