I made the decision to mix the remaining components for my filling with the ingredients for my wheat muffin recipe. These muffins are a portable source of healthful finger food. They taste buttery and have a sweet and savory flavor.
| Prep Time: | 20 mins |
| Cook Time: | 20 mins |
| Total Time: | 40 mins |
| Servings: | 4 |
| Yield: | 4 servings |
Ingredients
- 1 tablespoon olive oil
- 2 teaspoons cumin seeds
- ½ teaspoon red pepper flakes (Optional)
- 1 medium onion, minced
- 1 large carrot, peeled and diced
- 2 stalks celery, diced
- 3 cloves garlic, minced
- 4 cups chicken broth
- 1 (15 ounce) can chickpeas – rinsed, drained, and lightly smashed
- 1 small bunch kale, chopped
- salt and ground black pepper to taste
- ½ cup finely chopped fresh parsley
- 1 tablespoon freshly grated Parmesan cheese, or to taste (Optional)
Instructions
- Heat olive oil over medium heat in a medium-sized pot until warm. Add cumin seeds and red pepper flakes; cook and stir until fragrant, about 30 seconds. Add onion, carrot, celery, and garlic; cook and stir until onion is softened and translucent, about 5 minutes. Stir in chicken broth, chickpeas, and kale.
- Bring soup to a simmer and cook until kale is tender, 10 to 15 minutes. Season with salt and pepper; stir in parsley. Remove from heat; top with Parmesan cheese.
- Vegetable stock can be used in place of chicken stock. Other greens such as spinach, collards, or Swiss chard can be used in place of kale. Use your judgment on the amount of greens you wish your soup to have.
Nutrition Facts
| Calories | 216 kcal |
| Carbohydrate | 33 g |
| Cholesterol | 7 mg |
| Dietary Fiber | 7 g |
| Protein | 10 g |
| Saturated Fat | 1 g |
| Sodium | 1507 mg |
| Sugars | 4 g |
| Fat | 6 g |
| Unsaturated Fat | 0 g |
Reviews
Absolutely amazing! Very tasty 🙂
This is our favorite soup! I add a couple of chicken breasts cut into bite sized pieces cooked in the skillet for extra protein. Perfect for taking to a friend who’s sick or post-surgery.
I liked it very much. I followed the recipe. The red pepper flakes do make it spicy/adds a little heat so if someone doesn’t like spice, reduce or omit the RPF.
Made exactly as written- wouldn’t change a thing! Excellent!!
I’m going to call this Kiss (keep it simple stupid) soup. It was so simple to make and has tons of flavor. I did cheat somewhat by adding a smoke turkey wing that I had. Will be making it again and at only a little over 200 calories per bowl, you can eat a bunch.
Easy to make and very tasty!I changed 2 things- added minced garlic and pureed it!!!
I couldn’t get kale so I used baby spinach. It was delicious and I didn’t even miss not having chicken in it. I will be making this again cause I have a lot of inflammation
So delicious
This soup was delicious. I followed the recipe exactly, and both my husband and I really enjoyed it. I was mystified by the high sodium content listed in the nutritional profile. Clearly, the over 1,500 milligrams of sodium must come from the chicken broth and the chickpeas. I used no-salt-added varieties for both and just added kosher salt to taste.
Was very simple Great flavor and filling
This is delicious! My new favorite recipe! I made it a little more spicy with more red pepper flakes, and today am adding mushrooms, asi think that’ll be a good complement to the recipe… but this is absolutely amazing!!!
Great taste and so easy to throw together. A little on the “too” spicy side so might cut back a touch on the red pepper flakes but definitely would make again.
Very easy and fast recipe to make. Perfect for these cold, dark evenings. I used kale and mustard greens from my garden. I also used a little white cooking wine at the end of sautéing the onion, celery and garlic . I used dried chick peas cooking them in the instant pot and then adding to the vegetable stock.
Very good! I made it vegan by using vegetable stock + “better than boullion”seasoned vegetable base, and it doesn’t seem to be missing any flavor!
Really simple recipe. I really enjoyed it.
love it.