Chickpea And Kale Soup
10m prep 15m cook 25m ready
A hearty soup featuring chickpeas and Tuscan kale in a tomato broth, flavored with garlic, lemon zest, and fennel seeds. Topped with pecorino cheese for a savory finish.
Ingredients
- 1 tbsp extra virgin olive oil
- 6 clove garlic crushed with press
- 1 tbsp lemon zest finely grated
- 1/4 tsp red pepper flakes
- 1/2 tsp fennel seeds coarsely crushed
- 1 tomato puree
- 1 tsp salt
- 1 bunch Tuscan kale stems and tough ribs removed, leaves coarsely chopped
- 1 chickpeas rinsed
- 1/2 cup pecorino cheese grated
- Lemon wedges for serving (optional)
Nutrition (per serving, estimated)
Estimated based off 9 of 11 identified ingredients (per 100 g food data, scaled by amount).
Vitamins & minerals
- Calcium: 578 mg
- Iron: 5.91 mg
- Magnesium: 94.5 mg
- Phosphorus: 504 mg
- Potassium: 1281 mg
- Zinc: 3.44 mg
Let's Prepare
Collect
Gather these ingredients - no prep needed yet.
- 1 tbsp extra virgin olive oil
- 1/4 tsp red pepper flakes
- 1 tomato puree
- 1 tsp salt
Prepare
- 6 clove garlic, crushed with press
- 1 tbsp lemon zest, finely grated
- 1/2 tsp fennel seeds, coarsely crushed
- 1 bunch Tuscan kale, stems and tough ribs removed, leaves coarsely chopped
- Rinse 1 chickpeas
- Grate 1/2 cup pecorino cheese
- Lemon wedges, for serving (optional)
Let's Cook
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Step 1.
Heat 1 tablespoon extra virgin olive oil in a large Dutch oven over medium heat. Add 6 crushed garlic cloves and 1 tablespoon finely grated lemon zest, and cook, stirring constantly, for 1 minute until fragrant.
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Step 2.
Add ¼ to ½ teaspoon red pepper flakes and ½ teaspoon coarsely crushed fennel seeds to the pot. Cook, stirring, for 2 more minutes to bloom the spices.
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Step 3.
Stir in 1 can (14 ounces) tomato puree, 4 cups water, and 1 teaspoon salt. Cover the pot and bring to a boil. Once boiling, add the chopped kale (stems and tough ribs removed), reduce heat to maintain a simmer, and cook for 4 minutes until the kale is tender.
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Step 4.
Add 1 can (15 ounces) rinsed chickpeas to the soup and simmer until heated through, about 2 minutes more. Serve the soup topped with ½ cup grated pecorino cheese and lemon wedges on the side, if desired.
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