Quick Tomato Soup with Kale and Chickpeas

Quick Tomato Soup with Kale and Chickpeas
Staff Writer
Tomato Soup

Yasmin Fahr

Tomato Soup

I made this tomato soup during a 'healthy-eating challenge' with boyfriend so I needed something that was low in calories and fat but actually tasted good. My solution? A simple pot of stewed tomatoes flavored with rosemary and chile flakes and beefed-up with protein-filled chickpeas and hearty, nutrient-packed kale. The soup had texture, heat and was filling enough to keep us both satisfied and full. 

Click here to see Recipe SWAT Team: One-Pot Meals.

Ingredients

  • 1 tablespoon olive oil
  • One 28-ounce can whole tomatoes
  • 1 sprig rosemary, leaves removed and roughly chopped
  • Salt and freshly ground black pepper, to taste
  • Pinch of red chile flakes (optional)
  • ½ bunch kale (about 3 large leaves), cut into 1-inch ribbons
  • ½ cup of canned chickpeas, rinsed and drained (or any other type of beans you like)

Directions

In a large saucepan, heat the oil over medium-high heat. When hot, add the tomatoes. After 1-2 minutes, break up the tomatoes with a wooden spoon. Add the rosemary, season to taste and cook for about 15 minutes, stirring occasionally. 

Add the kale, stir, and cook for about 5-6 minutes, or until soft and tender, adding the chickpeas during the last 2-3 minutes. The soup will thicken, but it is up to you how much longer you want to cook it for. If you'd like it to be a thicker consistency, then cook for longer. (If it gets too thick, just add about ¼ cup water and stir to thin it out.)

Quick Tomato Soup Shopping Tip

Buy fresh herbs and spices to season your soup; fresh garlic, parsley, and thyme will enhance the flavor without being overpowering.

Quick Tomato Soup Cooking Tip

Most soups are better the day after they are made. If possible refrigerate your soup overnight before serving.