How long will this soup store for?

Cool your soup completely and store in an airtight container in the fridge for up to 5 days. You can also freeze this soup in the freezer for up to 3 months. I often times recommend when freezing to store in single portion containers so that it's easier to pull out and use as needed on a day by day basis.

Are chickpeas healthy?

Chickpeas provide a variety of different helpful nutrients that our body can use to keep us going. What they tend to provide a good amount of would be things like fiber, plant based protein, iron, potassium that is good for blood pressure, folate and choline. Because of the combo of fiber and plant protein, chickpeas can make meals more filling and satisfying.

Can I eat chickpeas daily?

Chickpeas along with other legumes and pulses like lentils can be consumed regularly for optimal health unless there is a medical reason such as allergies or severe gastrointestinal issues. A serving of beans daily may help to reduce chronic disease risk such as heart disease and colon cancer. If you are not a bean eater and want to start introducing them into your meals, do it slowly. Start with a few tablespoons at a time to help get your gut used to them and then slowly increase them over time so you can see how you tolerate them.

How can I make chickpeas easier to digest?

If using dry beans, make sure to spend some time soaking them before you cook them. Soaking for about 8 hours or overnight can help improve their digestibility. And don't forget to discard the water the beans have soaked in and replace with fresh water when ready to cook. If using canned beans, make sure to rinse them under running water for a few minutes to remove the starches that often lead to gas (when you see no more bubbles that's a good indication you rinsed them well). You can also dry and rub your chickpeas in a clean kitchen towel to help remove some of the skins on the chickpeas. And if you try all of those and still no luck, experiment with other beans. Soups like this Barley and Bean Soup might be more tolerable for you.

Smoky Chickpea Kale Soup - Plant Based RD

Description

This hearty Chickpea Kale Soup is smoky and loaded with fresh thyme, ginger, kale and sweet potato. An easy and cozy vegan soup recipe.

Ingredients

Scale

2 tsp avocado oil or neutral flavored oil
1 small yellow onion, diced
1 green bell pepper, diced
1–2 stalks of celery, diced
2 bay leaves
5 cloves garlic, finely minced
1 inch fresh ginger, finely minced or grated
2 roma tomatoes, diced
2 cans chickpeas, rinsed well and drained
1 large sweet potato, cubed
2 tsp smoked paprika
1 tsp dry basil
5–6 cups vegetable broth or 2 bouillon cubes with water
5 sprigs fresh thyme or 1/2 tsp dry thyme
2 cups kale, roughly chopped
Juice of half a lemon
Salt and pepper to taste

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Instructions

In a soup pot over medium heat, add in your oil to warm through. Then add in your onions, peppers and celery with a pinch of salt and saute until softened.
Next, add in your bay leaves and give a good stir to heat through, then add in the garlic and ginger making sure to continue to stir until fragrant.
Add in the diced tomatoes and potatoes along with your paprika and basil then stir that all together to coat.
Stir in your chickpeas and then pour in your vegetable broth. Give your pot a stir and then add the thyme.
Bring your soup to a low boil and reduce the heat to a low simmer and allow your soup to cook for about 10-15 minutes or until the sweet potato has softened.
Add in your kale, cover your pot with a lid and allow to simmer on low for 5 minutes to help wilt the kale.
Remove the bay leaves and thyme sprigs then add a nice squeeze of lemon juice and adjust the salt and pepper to your liking. If you want the soup to be slightly thicker, use an immersion blender to blend a small portion of the soup to your desired consistency.

Notes

You can have this soup two ways. It can be left as a nice broth based soup with chunky vegetables, or if you have a blender or immersion blender, you can partially blend 1/4 to 1/3 of the soup to make it more creamy and rich. Just make sure to remove the thyme sprigs and bay leaves before doing this.

I like adding the in 5 minutes before it’s done cooking so that it softens, but doesn’t overcook and get too mushy.

While you can absolutely make this soup with freshly cooked chickpeas, I find using canned chickpeas for this soup so much easier.

Make sure to sweat your vegetables in the beginning with a pinch of salt. Add more or less herbs to your soup based on your taste. This is important because the quality of our herbs and spices might differ slightly or you might like more or less salt in your soup compared to me. So use this as a base and add more or less of the things you like.