4 ratings

Quick Tomato Soup with Kale and Chickpeas

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. 

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  • 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)


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.)