Chickpea Soup with Carrots and Kale
with cheese toast
This quick soup makes a satisfying and complete meal thanks to protein from chickpeas and a colorful combination of vegetables. Cheese toast is a simple side, but it's perfect for dipping in the warm soup.
Tags
Proteins
Cuisines
Ingredients
Chickpea Soup with Carrots and Kale:
- Carrots - 2, thinly sliced
- Shallots - 1, chopped
- Garlic - 4 cloves, chopped
- Rosemary, fresh - 1 tsp, finely chopped
- Kale - 4 leaves, stems discarded and leaves chopped
- Lemons - 1, wedges
- Beans, garbanzo (14 oz / 397 g) - 1 can, drained and rinsed
- Oil, cooking - 1 Tbsp
- Tomato paste - 2 Tbsp
- Red pepper flakes (opt) - 1/2 tsp
- Vinegar, sherry - 1 Tbsp (sub apple cider vinegar)
- Stock, any type - 3 1/2 cups
- Tomatoes, diced and preferably fire-roasted (14 oz / 397 g) - 1 can
Cheese Toast:
- Bread, any sliced - 4 slices
- Cheese, Fontina, provolone, or Swiss - 4 slices
Nutrition Facts
Amount Per Serving
Calories
360
Just a moment...
% Daily Value
Total Fat
12g
18%
Just a moment...
Saturated Fat
4g
20%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
15mg
5%
Just a moment...
Sodium
1157mg
48%
Just a moment...
Total Carbohydrate
46g
15%
Just a moment...
Dietary Fiber
6g
23%
Just a moment...
Sugars
10g
Just a moment...
Protein
22g
Just a moment...
Prep
- Carrots / Shallots / Garlic / Rosemary / Kale - Prep as directed. (Make sure rosemary is very finely chopped to avoid having large pieces in the soup.) Combine shallots, garlic, and rosemary in one container. Store carrots and kale in their own separate containers. (Can be done up to 5 days ahead)
- Lemons - Slice into wedges.
- Beans - Drain and rinse.
Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again
Try for freeLearn More
Make
- Heat a Dutch oven over medium-high heat. Add oil and then carrots, tomato paste, and red pepper flakes (if using) with a pinch of salt. Saute for 2 to 3 minutes to get the carrots started cooking.
- Add shallots, garlic, and rosemary and saute for 1 minute more.
- Add vinegar, scraping up any brown bits on the bottom of the pan.
- Pour in stock and tomatoes (including liquid) and bring to a boil. Simmer, covered, until carrots are tender, 5 to 7 minutes.
- While soup simmers, top bread with cheese and toast until cheese is melted. Slice into wedges.
- Return to soup and stir in beans and kale leaves.
- Squeeze some lemon juice from the sliced wedges into the soup and season with some salt and pepper.
- Serve soup with extra lemon wedges on the side. Enjoy with cheese toast.
Nutrition Facts
Amount Per Serving
Calories
360
Just a moment...
% Daily Value
Total Fat
12g
18%
Just a moment...
Saturated Fat
4g
20%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
15mg
5%
Just a moment...
Sodium
1157mg
48%
Just a moment...
Total Carbohydrate
46g
15%
Just a moment...
Dietary Fiber
6g
23%
Just a moment...
Sugars
10g
Just a moment...
Protein
22g
Just a moment...
Reviews
Ratings
58 reviews
We served this without the salad but with some leftover homemade mac and cheese. The dijon was very strong in ours and overpowered the rosemary a little.
0 HelpfulYummy! I would put more maple syrup on the carrots and slightly more Dijon in the Panko mixture.
0 HelpfulEasy & Tasty. I cooked the carrots stove top, because I'm not a fan of roasted veggies. Then, I tossed them with a bit of olive oil and maple syrup before plating. LOVE the salad!!!
0 HelpfulWhole family liked this, made the chicken & salad, did not do the maple carrots but added shred carrots to salad. Husband liked rosemary breading a lot.
0 Helpful