Name: Vegetable Soup with Chickpeas and Kale & Crunchy Garlic Toasts
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 2 tbsp olive oil; 1 medium onion, chopped; 2 carrots, chopped; 2 celery stalks, chopped; 3 cloves garlic, minced; 1 can (14 oz) crushed tomatoes; 6 cups vegetable broth; 1 can (15 oz) chickpeas, drained and rinsed; 2 cups kale, stemmed and chopped; 1 zucchini, chopped (optional); 1 cup potatoes, diced (optional); 1 tsp dried thyme; 1 tsp dried oregano; 1 bay leaf; Salt, to taste; Black pepper, to taste; 1 tbsp lemon juice (optional); Chopped fresh parsley, for garnish; For the Garlic Toasts:; 1 baguette or crusty bread, sliced; 2 tbsp olive oil or melted butter; 2 garlic cloves, peeled (or 1 tsp garlic powder); Sea salt, to taste; Fresh herbs (optional, for garnish)

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Why You’ll Love This Recipe

This soup is simple to make, incredibly satisfying, and loaded with good-for-you ingredients. It’s a one-pot wonder that’s great for meal prep and freezer-friendly. The chickpeas and kale make it a complete, plant-based meal, while the crunchy garlic toasts take it to the next level. Whether you’re looking for a light dinner or a wholesome lunch, this soup delivers flavor and nourishment in every bite.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Olive oil
Onion
Carrots
Celery
Garlic
Crushed tomatoes
Vegetable broth
Chickpeas (canned or cooked)
Kale (stemmed and chopped)
Zucchini (optional)
Potatoes (optional for added heartiness)
Dried thyme
Dried oregano
Bay leaf
Salt
Black pepper
Lemon juice (optional, for brightness)
Fresh parsley (for garnish)

For the Crunchy Garlic Toasts:

Baguette or crusty bread
Olive oil or butter
Garlic cloves (fresh) or garlic powder
Sea salt
Fresh herbs (optional, for garnish)

Directions

In a large pot, heat olive oil over medium heat. Add chopped onion, carrots, and celery. Sauté for 5–7 minutes until softened.
Stir in minced garlic and cook for another minute until fragrant.
Add crushed tomatoes, broth, thyme, oregano, bay leaf, salt, and pepper. Bring to a simmer.
Add chickpeas and any optional vegetables like zucchini or potatoes. Simmer for 20–25 minutes until veggies are tender.
Stir in chopped kale and cook for another 5 minutes until wilted and tender.
Remove the bay leaf, adjust seasoning, and add a splash of lemon juice if desired.
For the garlic toasts, slice the bread and brush with olive oil or melted butter. Toast in the oven at 375°F (190°C) until golden, about 8–10 minutes.
Immediately rub each toast with a peeled garlic clove or sprinkle with garlic powder. Season with sea salt and herbs if using.
Serve the soup hot with garlic toasts on the side or dipped in.

Servings and timing

This recipe serves about 4–6 people and takes approximately 40 minutes total — 15 minutes for prep and 25 minutes for cooking.

Variations

Add pasta: Stir in small pasta like orzo or ditalini for a heartier version.
Spicy twist: Add red pepper flakes or a diced chili for a little heat.
Creamy version: Blend part of the soup or stir in a splash of coconut milk or cream.
Low-carb: Skip potatoes and pasta, and focus on more leafy greens and low-carb veggies.
Protein boost: Add cooked lentils or tofu for more plant-based protein.
Broth swap: Use chicken broth if not vegetarian for a different flavor profile.

Storage/Reheating

Store leftover soup in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stovetop over medium heat, stirring occasionally. You can also microwave individual portions for 2–3 minutes, stirring halfway through.

Garlic toasts are best fresh but can be stored in an airtight container for up to 2 days. Re-crisp in a toaster or oven before serving.

To freeze the soup, let it cool completely and store in freezer-safe containers for up to 3 months. Avoid freezing the garlic toasts.

FAQs

Can I use spinach instead of kale?

Yes, spinach is a great substitute. Just add it in the last couple of minutes as it wilts faster than kale.

Do I need to cook the chickpeas before adding?

If using canned chickpeas, just drain and rinse. If using dried, cook them ahead of time before adding to the soup.

Can I make this soup in advance?

Yes, it stores well and the flavors deepen after a day. Just reheat before serving.

How can I thicken the soup?

Mash a portion of the chickpeas or blend a cup of the soup and return it to the pot for a thicker texture.

Is this soup gluten-free?

Yes, the soup itself is gluten-free. Just use gluten-free bread for the toasts.

What can I serve with this soup besides garlic toast?

It pairs well with a simple salad, a grilled cheese sandwich, or roasted vegetables.

Can I use other greens besides kale?

Yes, Swiss chard, collard greens, or spinach work well too.

How long does it take for kale to cook in soup?

About 5–7 minutes is enough to make kale tender without overcooking.

Can I freeze the soup with chickpeas and kale?

Yes, both freeze well. The texture of kale may soften a bit, but it will still taste great.

What’s the best bread for garlic toasts?

A crusty baguette or sourdough works best, but any hearty bread will do.

Conclusion

Vegetable Soup with Chickpeas and Kale & Crunchy Garlic Toasts is a nourishing, flavorful dish that’s perfect for any time of year. With its rich vegetable base, satisfying chickpeas, and crisp, garlicky toasts on the side, this soup is a full meal that’s both wholesome and comforting. Whether you’re feeding a family or meal prepping for the week, this recipe is sure to become a staple in your kitchen.