Kale and Chickpea Soup

Gluten Free
Dairy Free
Health score
13%
Kale and Chickpea Soup
45 min.
6
739kcal

Suggestions


If you're looking for a hearty and nourishing meal that’s both gluten-free and dairy-free, look no further than this delightful Kale and Chickpea Soup. Packed with wholesome ingredients, this recipe not only satisfies your hunger but also fills you with the goodness of nutrient-rich kale and protein-packed chickpeas. With the addition of savory Spanish chorizo, this dish adds a delightful depth of flavor that elevates it to a satisfying main course perfect for lunch or dinner.

This soup comes together in just 45 minutes, making it an ideal option for a busy weeknight. Imagine the aroma of sautéed onions and garlic wafting through your kitchen as you prepare to indulge in a bowl of warmth and comfort. The combination of tender potatoes, chickpeas, and vibrant kale creates a deliciously textured dish, while the low-sodium chicken broth ensures a light yet flavorful base.

Each serving is about 283 calories, making it a nutritious choice without compromising on taste! Whether you’re enjoying it on a chilly evening or serving it at your next gathering, this Kale and Chickpea Soup is sure to impress both family and friends alike. So grab your pot and let's dive into this delicious recipe that’s bursting with flavor and health benefits!

Ingredients

  • 0.1 teaspoon pepper black
  • 14 oz chickpeas rinsed drained canned
  •  garlic cloves chopped
  • cups kale very finely chopped
  • 28 fl. oz. chicken broth reduced-sodium
  • tablespoons olive oil extra-virgin
  • cup onion chopped
  • 0.8 lb potatoes boiling peeled cut into 1/2-inch pieces
  • teaspoon salt 
  • 0.3 lb chorizo spanish cut into 1/4-inch dice (1 cup) (cured spiced pork sausage)
  •  turkish or 
  • cups water 

Equipment

  • pot

Directions

  1. Cook onion, garlic, bay leaf, salt, and pepper in oil in a wide 4- to 6-quart heavy pot over moderate heat, stirring frequently, until onion and garlic are softened and beginning to brown, 5 to 7 minutes.
  2. Add potato, kale, broth, and water and cook, partially covered, until potatoes are tender, 15 to 20 minutes. Reduce heat to low, then add chickpeas and chorizo and gently simmer, uncovered, 3 minutes. Discard bay leaf and season with salt and pepper.
  3. Per serving: Calories 283, Total fat 13g, Saturated Fat 4g, Cholesterol 16mg, Sodium 433mg, Carbohydrate 31g, Fiber 5g, Protein 13g
  4. Nutrition Data
  5. See Nutrition Data's complete analysis of this recipe ›

Nutrition Facts

Calories739kcal
Protein19.34%
Fat67.91%
Carbs12.75%

Properties

Glycemic Index
26.22
Glycemic Load
3.07
Inflammation Score
-4
Nutrition Score
20.663478312285%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
5.8mg

Nutrients percent of daily need

Calories:738.57kcal
36.93%
Fat:56.11g
86.32%
Saturated Fat:22.69g
141.8%
Carbohydrates:23.69g
7.9%
Net Carbohydrates:19.32g
7.03%
Sugar:2.05g
2.28%
Cholesterol:130.11mg
43.37%
Sodium:712.15mg
30.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.96g
71.92%
Vitamin B6:1.05mg
52.42%
Zinc:6.92mg
46.14%
Vitamin B3:8.67mg
43.36%
Vitamin B12:2.58µg
43.05%
Selenium:28.86µg
41.22%
Manganese:0.68mg
33.99%
Phosphorus:327.52mg
32.75%
Iron:4.57mg
25.37%
Potassium:859.46mg
24.56%
Vitamin B2:0.41mg
24.03%
Copper:0.37mg
18.46%
Fiber:4.36g
17.45%
Magnesium:62.33mg
15.58%
Vitamin B1:0.2mg
13.31%
Folate:36.61µg
9.15%
Vitamin C:7.24mg
8.77%
Vitamin K:7.01µg
6.68%
Calcium:61.03mg
6.1%
Vitamin E:0.68mg
4.56%
Vitamin B5:0.4mg
3.95%
Vitamin A:113.24IU
2.26%
Vitamin D:0.32µg
2.1%
Source:Epicurious