Moroccan Kale & Chickpea Soup
I love that fall is finally here. Nothing is more comforting to me than watching the leaves change colors, the cool fall breeze and enjoying a hot pot of fresh homemade soup like this Moroccan Kale & Chickpea Soup.
I spent the afternoon at the park on Sunday. Everyone was outdoors, families, and those with their pets. Music was playing in the distance at one of the park restaurants that entertained anyone within an earshot. It was truly magical, and all because the day was spectacular!
The fall weather is the ideal time to prepare healthy pots of soup to warm you up and nourish your body. With flu season at our doorstep having a healthy and hearty bowl of soup can help to fend off any germs that try to attack this time of the year.
Whether a soup is chunky or smooth makes no difference to me. As long as my bowl is packed with flavor, protein and lots of fresh vegetables I’m a happy camper! This Moroccan Kale & Chickpea Soup does the trick.
Did you know that Chickpeas (also called Garbanzo beans) are packed with nutrients and:
- Since they’re packed with protein and fiber it keeps your body fueled longer which helps to control your appetite. This in turn helps manage your weight plus, chickpeas are low in calories too!
- Chickpeas are a plant based protein, making it healthier for your body and especially appealing if you’re vegan or vegetarian.
- Chickpeas also help manage your blood sugar levels since they’re considered to have a low glycemic index.
- They’re great for digestive health
- Chickpeas protect against heart disease, cancer and diabetes
Kale another ingredient in this soup is considered to be a SuperFood, and the most nutrient dense food on the plant! It also boasts a host of benefits such as:
- It’s loaded with powerful antioxidants
- An excellent source of Vitamin C
- Can help lower cholesterol
- It’s the world best source of Vitamin K – critical for blood clotting, prevents heart disease and osteoporosis.
- Kale is high in beta – carotene
- Kale is a good source of minerals such as: calcium, magnesium, potassium, low in oxalate which allows minerals to be absorbed unlike other leafy greens like spinach that are high in oxalate
- Cancer fighting substances
- High in lutein, and zeaxanthin, nutrients that protect the eyes
- Helps aid in weight loss
These two ingredients alone are reason enough to indulge in a bowl of this Moroccan Kale & Chickpea Soup. Between the vegetables and warming spices that make up this soup, it is a powerhouse! This will fuel your body and sustain it for a large portion of the day, and leave you feeling healthy and nourished!
I made a pot last week and found on the days I needed a snack before dinner (around 3:30-4pm) I’d heat up a mug. Then I found by dinnertime and for the remainder of the evening I wasn’t hungry. This soup truly nourishes your body and sustains you for hours.
Besides chopping up the few ingredients, this recipe comes together in no time at all.
Feel free to use large Tuscan Kale leaves if preferred. I used Baby Kale and enjoyed the ease of it thoroughly while not lacking in nutrients one bit.
If you try this Moroccan Kale & Chickpea soup, please take a photo and share your experience with me on my Instagram page @vickibensinger. I believe this will soon become your favorite “go to” soup.
Moroccan Kale & Chickpea Soup
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, diced
- 1 fennel bulb, diced small
- 2 stalks celery, chopped
- Sea salt
- 1 small sweet potato, peeled and cut into 1/2-inch dice
- 1 carrot, peeled and diced small
- 1 large clove garlic, minced
- 1 teaspoon ground cumin
- ½ teaspoon ground turmeric
- ¼ teaspoon ground coriander
- ¼ teaspoon ground cinnamon
- Pinch of red pepper flakes
- Pinch of saffron (optional)
- 6 cups vegetable broth
- 2 (15-ounce cans) chickpeas (garbanzo beans), rinsed
- 2.5 oz. baby kale or more to your liking
- Freshly squeezed (half) lemon juice
- Freshly ground black pepper
- Pure Maple Syrup, drizzled to taste (optional)
- baby kale , thinly sliced, for garnish
- Heat the olive oil in a dutch oven over medium heat, then add onions, fennel, celery, and a pinch of salt. Sauté until softened, about 6 minutes. Tip: Watch this video on the proper way to cut the fennel bulb.
- Add sweet potato and carrots, and sauté another 3 minutes.
- Add garlic and cook for 30 seconds. (If sauteed too long it will become bitter).
- Stir in cumin, turmeric, ½ teaspoon of salt, coriander, cinnamon, red pepper flakes, and saffron, and stir for another 30 seconds, or until fragrant.
- Pour in ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot, and cook until the liquid is reduced by half. Tip: Deglazing a pan involves adding liquid, such as stock or wine, to a pan to loosen and dissolve food particles that are stuck to the bottom after cooking or searing. The cooked food particles, known as fond, are the source of immense flavor.
- Add chickpeas, and a pinch of salt, and stir.
- Add remaining 5½ cups of broth. Bring to a boil, then reduce heat and cover. Simmer for 15+ minutes or until veggies are all tender.
- Add kale. When it turns bright green turn off heat and using an immersion blender, puree, or process in a blender until smooth. Tip: if using a blender to puree hot soup, use caution: always cover the lid with a towel. Heat can cause the liquid to burst out when blender turns on.
- Stir the blended mixture and cook over low heat, just until heated through.
- Squeeze half of a lemon into the pot and fresh black pepper.
- Taste; adjust seasoning adding salt, and maple syrup, if desired.
- Garnish with baby kale.
- take half the soup out to puree, then return to pot, leaving some chunky vegetables
- don't puree at all and eat like a vegetable soup
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