Chickpea Kale Tomato Soup! When a comforting tomato soup and a warming tortilla soup come together in the most unusual, yet flavorful way, you just got to get that bowl and spoon ready for delicious mealtime fun.

Healthy, nourishing, and ultra-soothing, this Chickpea Kale Tomato Soup is a delightful dish that feels like a big hug of goodness.  You won’t feel guilty going back for seconds or thirds with this wholesome soup!  Hearty chickpeas, kale, mushrooms, and orzo bath in a delicious tomatoey broth that showcases both the Italian and Southwestern cuisines. It’s unusual, but it totally works! The flavors perfectly complement each other, and they will have your tastebuds tingling.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

When Mom and I were working up the flavor profile for this soup, we were all over the board on what we wanted it to be.  Then we finally decided to marry the Italian cuisine with a Southwestern cuisine and the result turn out fabulous!

Dad had already decided that he wasn’t going to like it before he had even tasted it but quickly reversed his decision after the first bite.  He loved it.  He said it was delightful and enjoyed several huge bowls.

Dad loved the orzo in the soup.  He said it gave it a little extra ‘something something’.  LOL

You gotta give this one a try!

Tips for Success:

• Flavor Profile: This soup is a cross between an Italian tomato soup and a Mexican tomato soup.  It is very unusual, but super tasty.  It just works!
• Flavors to Marry: Make sure you allow at least 5 minutes for the flavors to marry. The flavors continue to develop once the soup slightly cools.
• Mushrooms: Feel free to use your favorite mushrooms in this soup. We kitchen tested both white button mushrooms and Baby Bella mushrooms.
• Baby Kale: We used chopped baby kale in this recipe.  We chopped it to create a better mouth feel.  You can use regular kale, but chop it up and you will need to cook the soup longer to get it tender.
• Baby Kale Substitutes: You can substitute your favorite greens for the baby kale.  We suggest sticking to the baby greens, like baby spinach.
• Greens: Greens like kale and spinach tend to neutralize spices and herbs in soups and stews.  We suggest using baby greens (baby kale) as they cook faster and adding them at the very end.
• Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes.  We use it in this dish to remove some of the tomato acidity (from the petite diced tomatoes and tomato sauce) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity.
• Gluten Free Pasta: Gluten Free pasta is often very starchy.  It can easily turn a beautiful soup into a glumpy mess.  We strongly recommend that if you use a GF pasta to cook the pasta separately and add to individual bowls right before serving.
• Amount of Pasta: While it is always tempting to use more pasta than the amount indicated in the recipe; however, resist the temptation as the amount of pasta indicated to create a brothy soup that is not overwhelmed with pasta.
• Low-Fat Dish Expectations: This soup was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this soup. It is very tasty for what it is, and that is a low-fat soup. We just want to make sure that our Readers recognize this when contemplating making this recipe.

Leftovers and Freezing:

Leftovers will generally keep for 4-5 days in the refrigerator.  Store in a covered container.  Reheating can be done on the stovetop, or in the microwave.

This freezes well.

Pantry Products Used:

• Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
• Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
• Chili Powder: We used Penzeys Regular Chili Powder.  It has great flavor, with a tiny kick that is not overwhelming.  Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it.

• Chili Powder: We used Penzeys Regular Chili Powder.  It has great flavor, with a tiny kick that is not overwhelming.  Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it.

Kitchen Products Used:

• Enamel/Ceramic Lined Dutch Oven or similarly large stock pot

We certainly hope you give this deliciousness a try.

If you try this flavorful soup, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us!  We would love to hear from you.

Chickpea Kale Tomato Soup

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 20 Minutes
• Cook Time: 25-30 Minutes
• Total Time: 50 Minutes (+Rest Time)
• Yield: 4-5 Servings 1x
• Category: Soup
• Method: Stovetop
• Diet: Vegan

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Description

Healthy, nourishing, and ultra-soothing, this Chickpea Kale Tomato Soup is a delightful dish that feels like a big hug of goodness.

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Ingredients

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Base Ingredients:

• 1 medium yellow onion, fine dice
• 8 oz. mushrooms, sliced *
• 2 Tablespoons reduced-sodium tamari *
• 2 Tablespoons minced garlic
• 2 cups low-sodium vegetable broth *
• 2 cups water
• ¼ cup nutritional yeast
• 1 teaspoon pure maple syrup
• 1 – [ 14.5 oz. can ] petite diced tomatoes
• 1 – [ 8 oz. can ] tomato sauce
• 1 – [ 15.5 oz. can ] chickpeas, drained and rinsed *
• ¼ teaspoon baking soda *

Spice/Herb Ingredients:

• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 Tablespoons dried minced onions
• ¾ teaspoon dried basil
• ½ teaspoon dried oregano
• 1 teaspoon dried parsley
• ¼ + 1/8 teaspoon regular chili powder *
• ½ teaspoon cumin
• ½ teaspoon Italian Seasonings
• ½ to 1 teaspoon sea salt (+/-) *
• Pinch cayenne pepper (+/-) * 

Other Ingredients:

• 1/3 cup dry GF orzo pasta *
• 2 cups chopped baby kale *

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Instructions

1. Place the Spice/Herb Ingredients (except the cayenne pepper) in a small bowl, mix well, set aside.
2. In a large ceramic/enamel-lined pot or similar stock pot, add the diced onions, sauté over medium-high heat until the onions begin to soften, approximately 7 to 9 minutes, stirring periodically to prevent burning. Add a tablespoon or so of water if they start to stick and/or to prevent burning.
3. Add the sliced mushrooms and tamari, sauté over medium heat to reduce the mushrooms, approximately 3 to 4 minutes.
4. Add the minced garlic, sauté for one minute, stirring constantly.
5. Then add all the remaining Base Ingredients (except the baking soda) and Spice/Herb Mix, stir well to combine. Bring the mixture to a boil, then lower to a low-boiling simmer.  Add the baking soda, stir well, then add the orzo pasta. Simmer for 10 minutes or until the onions and orzo pasta are perfectly tender, stirring occasionally.
6. Add the chopped baby kale stir well to combine. Simmer for 5 more minutes, then add the cayenne pepper, stir for 30 seconds, then remove from the stove.
7. Allow to sit for 5 minutes to allow the flavors to marry.

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Notes

*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used. 

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Servings: 4 to 5

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