Description
Vegetable Soup with Chickpeas and Kale & Crunchy Garlic Toasts is a wholesome, flavorful soup filled with hearty vegetables, protein-rich chickpeas, and leafy kale in a savory broth. Served with crispy garlic toasts, it’s a comforting and satisfying meal.
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)
Instructions
- 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 1 minute until fragrant.
- Add crushed tomatoes, broth, thyme, oregano, bay leaf, salt, and pepper. Bring to a simmer.
- Add chickpeas, zucchini, and potatoes if using. Simmer for 20–25 minutes until vegetables are tender.
- Stir in kale and cook for another 5 minutes until wilted.
- Remove bay leaf, adjust seasoning, and add lemon juice if desired.
- For garlic toasts, preheat oven to 375°F (190°C). Brush bread slices with olive oil or melted butter and place on a baking sheet.
- Toast for 8–10 minutes until golden. Immediately rub with garlic cloves or sprinkle with garlic powder. Season with sea salt and herbs if desired.
- Serve soup hot, garnished with parsley and garlic toasts on the side.
Notes
- Use spinach instead of kale for a quicker-cooking green.
- Mash some chickpeas or blend a cup of soup for a thicker consistency.
- To make it gluten-free, use gluten-free bread for the toasts.
- Add red pepper flakes for a bit of heat.
- The soup freezes well for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups soup + 1 garlic toast
- Calories: 320
- Sugar: 6g
- Sodium: 620mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg