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
184
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
  • 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.

Nutritional Facts

Total Fat
12g
17%
Sugar
4g
4%
Saturated Fat
8g
33%
Cholesterol
5mg
2%
Carbohydrate, by difference
17g
13%
Protein
4g
9%
Vitamin A, RAE
161µg
23%
Vitamin K (phylloquinone)
6µg
7%
Calcium, Ca
77mg
8%
Choline, total
8mg
2%
Fiber, total dietary
3g
12%
Folate, total
39µg
10%
Iron, Fe
6mg
33%
Magnesium, Mg
28mg
9%
Manganese, Mn
1mg
56%
Niacin
3mg
21%
Phosphorus, P
83mg
12%
Selenium, Se
5µg
9%
Sodium, Na
220mg
15%
Water
65g
2%
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.