Creamy Chickpea and Kale Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Hearty, healthy kale is simmered up in this chickpea soup that gets a rich creaminess from tahini, and a light zip from lemon.
Course:
Soup
Cuisine:
American
Servings: 4
Calories: 438 kcal
Ingredients
- 1 tbsp. olive oil
- 1 onion, diced
- 3 garlic cloves, minced
- 4 cups vegetable broth
- 2-14 oz. cans chickpeas, drained and rinsed
- 8 oz. curly kale leaves, stemmed and torn into bite-sized pieces
- ¼ cup tahini
- 2 tbsp. lemon juice
- salt and pepper to taste
For Serving
- sesame seeds, optional
- scallions, optional
Instructions
-
Coat the bottom of a large saucepan with oil and place over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook 1 minute more.
-
Add broth and chickpeas. Raise heat and bring to a simmer. Lower heat and allow to simmer for 5 minutes.
-
Working in batches if needed, transfer mixture to a food processor and blend until smooth. Blend half or all, depending on how chunky/thick you like your soup.
-
Return to pot and stir in kale. Bring back to a simmer and cook until kale is tender, about 10 minutes.
-
Stir in tahini and lemon juice. Season with salt and pepper to taste.
-
Ladle into bowls and top with scallions and sesame seeds. Serve.
Nutrition Facts
Creamy Chickpea and Kale Soup
Amount Per Serving
Calories 438
Calories from Fat 127
% Daily Value*
Fat 14.1g22%
Saturated Fat 1.9g10%
Sodium 1263mg53%
Potassium 760mg22%
Carbohydrates 60.1g20%
Fiber 12.2g49%
Sugar 5.3g6%
Protein 15.1g30%
Calcium 170mg17%
Iron 5.2mg29%
* Percent Daily Values are based on a 2000 calorie diet.