Kale Tomato Soup with Chickpeas and Cumin Recipe

Staff Writer
Kale Tomato Soup with Chickpeas and Cumin Recipe
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. 

Ready in
30 m
6
Servings
148
Calories Per Serving
Deliver Ingredients
Makes
6 bowls of soup

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
  • 2 shallots, diced
  • 1 zucchini, diced
  • 2 cups water
  • One ounce 28-ounce can whole peeled tomatos
  • 1 bunch curly kale, stalks trimmed
  • 2 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.

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.

Nutritional Facts

Total Fat
11g
16%
Sugar
5g
N/A
Saturated Fat
1g
7%
Protein
4g
8%
Carbs
13g
4%
Vitamin A
230µg
26%
Vitamin B6
0.4mg
17.6%
Vitamin C
54mg
90%
Vitamin E
3mg
16%
Vitamin K
249µg
100%
Calcium
101mg
10%
Fiber
4g
17%
Folate (food)
71µg
N/A
Folate equivalent (total)
71µg
18%
Iron
3mg
16%
Magnesium
46mg
12%
Monounsaturated
7g
N/A
Niacin (B3)
1mg
6%
Phosphorus
90mg
13%
Polyunsaturated
1g
N/A
Potassium
532mg
15%
Riboflavin (B2)
0.1mg
7.2%
Sodium
128mg
5%
Thiamin (B1)
0.1mg
8.5%
Zinc
0.7mg
4.8%