Kale Tomato Soup with Chickpeas and Cumin Recipe

Kale Tomato Soup with Chickpeas and Cumin Recipe
Staff Writer
Kale and tomato soup

Jane Bruce

Kale and tomato soup

Kale is a polarizing green. For some it denotes healthy lifestyles and for others it screams diet food. But this spicy winter soup will make a believer out of the skeptics. It's a hearty tomato soup for a cold day that secretly also doubles as a healthy meal alternative.

Click here to see The Best Kale Recipes You've Ever Tried. 

6
Servings
167
Calories Per Serving
Deliver Ingredients

Notes

The blended portion of the soup can be made a day in advance and then reheated.

Ingredients

  • 3  tablespoons  ginger, minced
  • 1/4  cup  olive oil
  • shallots, diced
  • zucchini, diced
  • 2  cups  water
  • One  ounce  28-ounce can whole peeled tomatos
  • 1  bunch  curly kale, stalks trimmed
  • tomatoes, diced
  • 1 1/2  ounce  canned chickpeas, preferably low sodium
  • 2  tablespoons  ground cumin
  • 2  tablespoons  chili powder

Directions

Combine the ginger, olive oil, shallots, and zucchini in a pot. Sauté the ingredients together for 5 minutes. Add the water, can of tomatoes, ¾ of the bunch of kale, 1 tomato, can of chickpeas, cumin and chilli powder. Bring to a boil and then simmer for 20 minutes.

Using an immersion blender (or transfering the soup to a blender in batches), mix the soup until fully blended. Mince the final ¼ of the kale and put into the pot with the second tomato. Simmer for an additional 5 minutes and then serve hot.

Nutritional Facts

Total Fat
12g
17%
Sugar
1g
1%
Saturated Fat
2g
8%
Cholesterol
10mg
3%
Carbohydrate, by difference
11g
8%
Protein
5g
11%
Vitamin A, RAE
161µg
23%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
12µg
13%
Calcium, Ca
76mg
8%
Choline, total
13mg
3%
Fiber, total dietary
3g
12%
Folate, total
33µg
8%
Iron, Fe
5mg
28%
Magnesium, Mg
29mg
9%
Manganese, Mn
1mg
56%
Niacin
3mg
21%
Phosphorus, P
91mg
13%
Selenium, Se
7µg
13%
Sodium, Na
267mg
18%
Water
70g
3%
Zinc, Zn
1mg
13%

Kale Shopping Tip

Buy green leafy vegetables like arugula, watercress, and collards – they are good sources of vitamins A, C, and K and minerals like iron and calcium.

Kale Cooking Tip

Brighten up sandwiches or salads with small, tender leaves like spinach and add larger, tougher leaves like kale to soups and stews.