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Kale Tomato Soup with Chickpeas and Cumin Recipe

Kale Tomato Soup with Chickpeas and Cumin Recipe


The blended portion of the soup can be made a day in advance and then reheated.


  • 3 tablespoons ginger, minced
  • 1/4 cup olive oil
  • 2 shallots, diced
  • 1 zucchini, diced
  • 2 cups water
  • One ounce 28-ounce can whole peeled tomatos
  • 1 bunch curly kale, stalks trimmed
  • 2 tomatoes, diced
  • 1 1/2 ounce canned chickpeas, preferably low sodium
  • 2 tablespoons ground cumin
  • 2 tablespoons chili powder


Combine the ginger, olive oil, shallots, and zucchini in a pot. Sauté the ingredients together for 5 minutes. Add the water, can of tomatoes, ¾ of the bunch of kale, 1 tomato, can of chickpeas, cumin and chilli powder. Bring to a boil and then simmer for 20 minutes.

Using an immersion blender (or transfering the soup to a blender in batches), mix the soup until fully blended. Mince the final ¼ of the kale and put into the pot with the second tomato. Simmer for an additional 5 minutes and then serve hot.

Nutritional Facts


Calories Per Serving148

Folate equivalent (total)71µg18%

Рецепт Curried Chickpeas, Onions, and Kale in Tomato Sauce

This recipe should be called "I bought a whole bunch of kale for a recipe and then forgot the recipe I needed it for, and now I need to use it asap." But I have been making variations of this recipe for the past two years, and because I have yet to meticulously measure everything, it is different everytime. Even in this attempt to write it down, every ingredient is an estimate. While I do recommend using all the spices I listed, the amounts of certain spices are flexible (especially the spicy masala curry powder, and to a certain extent the mustard seed).

This is a quick meal to put together - I cut the kale and onions this morning before I went to class so that in my short break between classes and work I was able to make a warm, absolutely delicious, and satisfying meal. It has a taste that is reminiscent of Indian food, but the tomato paste makes it a little more savory. But you still get a nice delightful tingle of curry & sriracha sauce in the back of your throat… Mmm. And the best part of this recipe? It's low ingredient (and possibly pantry) friendly! Maybe next time I make this I'll add some green onions.

Chickpea, Kale, and Tomato Soup

This hearty tomato soup has great Middle Eastern textures and flavors. It packs some serious punch with fresh ginger, chickpeas, cumin, and chili powder (as well as a host of nutritional benefits). Chickpeas are the star, and for more reasons than simply their taste. They are a great source protein and fiber, too.

I recommend making this soup on a Sunday and then heating it up throughout the week whenever you crave something light, but still warm and filling. It’s a figure-friendly, delicious way to seek comfort. Enjoy!

Recipe: Chickpea, Kale, and Tomato Soup

Makes approximately 8 cups of soup.

What You’ll Need:

1 small red onion, diced
1 large zucchini, diced
1 tablespoon fresh ginger, minced
1/4 teaspoon salt
1 tablespoon olive oil
1 28oz. can whole peeled tomatoes
2 cups canned chickpeas, drained and rinsed
6-8 stalks kale, roughly chopped
1 large fresh tomato
3 teaspoons cumin powder
1 teaspoon chili powder

This Chickpea Kale and Potato Curry was just what I needed. Why? Because it&rsquos:

  • Hearty and delicious: Filled with chunky tender potatoes, small chewy chickpeas, and leafy tender kale all in a simple tomato curry.
  • Very flavourful: It has a nice warming spiciness it (a mild-medium heat) using a variety of spices that have bold yet complimentary flavours. It is easy to up the spiciness if you prefer a lot more heat too.
  • Healthy: It&rsquos full of vitamins and nutrients! For instance, kale is an excellent source of vitamin A and K, iron, and fiber. I love kale, but if it&rsquos not for you, you can also substitute with spinach.
  • Simple to make: A little chopping, measuring, and stirring.
  • Basically cooked in one-pot:With the exception of using a blender to puree the whole tomatoes, everything is then cooked in one-pot.Yay for less dishes to clean-up!
  • About 40 minutes to make: Half of the time is letting the flavours combine when it&rsquos simmering on the stovetop.
  • Vegan and gluten-free: If you have these dietary restrictions, this is a great recipe to try.

All the ingredients in this recipe. Ingredient amounts and full instructions are listed below.

The spice blend: turmeric, cumin, coriander, cinnamon, cayenne pepper, and black pepper. It gives this curry a nice mild to medium heat.Add more if you like it really spicy!

Small round chickpeas, chunky potatoes, and leafy tender kale absorbs the flavours of the tomato-based curry! So scumptious and heartwarming.

Serve it with rice for a complete meal!

I have to admit that I was a little nervous making this for Scott as he is not the biggest fan of whole tomatoes, but what he loves is spice and this recipe has now shortage of that.

Having been pureed, the tomatoes are more of a base and the spices provide a robust flavour profile. In the end, Scott enjoyed this recipe especially given how wholesome and filling it is.

I hope you enjoy this kale and potato curry recipe! If you make it, please let me know what you think by commenting below or through any of my social media!

Chickpea and Kale Soup

For extra added flavor, simmer the soup with leftover pecorino rinds. They add an extra cheesy flavor that makes any vegetarian soup richer.

cloves garlic, crushed with press

to 1/2 tsp red pepper flakes

fennel seeds, coarsely crushed

bunch Tuscan kale, stems and tough ribs removed, leaves coarsely chopped (about 13 cups)

15.5-ounce can chickpeas, drained and rinsed

grated Pecorino Romano cheese

  1. Heat oil in large Dutch oven on medium. Add garlic and zest and cook, stirring, 1 minute. Add red pepper and fennel and cook, stirring, 2 more minutes.
  2. Add tomato puree, 4 cups water, and 1 teaspoon salt. Cover and bring to a boil add kale and simmer 4 minutes.
  3. Add chickpeas and simmer until heated through, about 2 minutes more. Serve with Pecorino and lemon wedges if desired.

Nutritional Information (per serving): About 335 calories, 10 g fat (4 g saturated), 20 g protein, 695 mg sodium, 48 g carbohydrate, 11 g fiber

Curried Chickpeas and Kale

There’s nothing like being left alone for the weekend to make someone who “loves to cook” lose all desire to operate a stove. My husband and daughter ran off to New Orleans this past weekend, and though you’d think I would seize the opportunity to cook dishes that I like that they don’t, the ugly reality is that my diet deteriorated into sandwiches and reheated leftovers.

Cooking without someone to cook for just isn’t my thing besides, with my clean-up crew away on vacation, I knew that anything I cooked I’d also have to clean up. But after a couple of days of sandwiches, I was ready for real food again, as long as I didn’t have to work too hard for it.

And so I took a half-bunch of kale that needed to be used, combined it with a fresh tomato and a cup of chickpeas, and came up with this relative of palak paneer, with kale instead of the spinach and chickpeas standing in for the cheese. Since I was all alone, I made only a little, enough for one or two servings, and because I didn’t have any rice cooked, I packed it into toasted pita bread. I added seasonings to taste and had absolutely no intention of sharing the recipe–until I tasted it.

It was so good that I quickly spooned it into a fancy bowl I’d bought at the local Indian restaurant and snapped a couple of photos before devouring it. It’s super-easy and a great meal if you’re cooking for one or two, though feel free to double or triple it if you’re lucky enough to be cooking for a crowd.

Tomato Kale Soup and Meal Planning

What do you get when you have a big bag of kale to be used, a husband with a cold and a Dietitian wife trying to make him better? Homemade tomato kale soup!

I have been trying hard to work on my own recipes- as in no adaptations, no inspiration or guidance from cookbooks or the internet and ya know what? It’s not easy! Sometimes the recipes-in-progress take several tweaks or repeats until I get them right which makes blogging tough. It can be expensive and a long evolution so to all those food bloggers that post all (or mostly) original recipes, kudos to you! This soup however, I dreamed up on the way home from church and with my pre-chopped kale it took me about 20 minutes to from start to finish and it turned out lovely! Win!

Nothing is better for a little cold like a healthy and spicy soup. The hubs and I both thought it was flavorful and satisfying. Now we will have tomato kale soup leftovers for a few days!

I am already eager to getting back to meal planning after taking a couple weeks off. The kids start soccer this week which means practices Monday and Wednesdays for both kids and since they practice at different times we’ll be on post for over 2 hours. On those days I really need to have my act together and have dinner ready because we won’t get home until after 6pm. Then my daughter adds to her schedule by starting dance one day in the afternoon so I am losing another afternoon of prep time. I am going to either prepare and cook dinner in the morning or plan for leftovers the night before or utilize the slow cooker.

Here is what I am planning for the week. I am missing one meal so if you have any favorite slow cooker recipes, please share in the comments!

Brisket Tacos, Slaw, Borracho Beans

Tomato Kale Soup (leftovers for kids), Crusty Bread

Turkey Burgers, Homemade fries, Salad

Crock Pot meal (still researching)

Appetizers for Dinner- Southwestern Egg rolls, Guacamole, Veggies

Fettuchini with Tomatoes and Mozzarella, Arugula Salad

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Kale Tomato Soup with Chickpeas and Cumin

If you're just coming around to liking kale, as I am, this is a wonderful recipe to try — the healthy, bitter green is well balanced against the salty pancetta and creamy risotto rice.


3 tablespoon olive oil, plus more as needed

1 Small bunch dinosaur kale, stalks trimmed (aka Tuscan kale or Lacinato)

2 tablespoon red pepper flakes

1/2 cup grated Parmigiano-Reggiano, plus more for garnish


Add the rice and oil to a large pot and cook for about 2-3 minutes over medium-low heat, making sure all the grains are coated with the oil.

(There is a misconception about risotto I would like to clear up: It does not need to be stirred constantly. Frequently, and with a watchful eye, yes.)

Now that that's out of the way, pour the chicken broth into a small pot over medium-low heat to warm (but don't bring it to a boil). Add about a third to a half cup of warmed chicken broth to the rice, stirring every so often to make sure the rice isn't sticking to the bottom of the pan.

Once most of the liquid has been absorbed, add another portion of chicken broth, and stir. Repeat this process until the rice is cooked (when it's closer to al dente than soft.)

While the rice is cooking, prep the kale by cutting it in half lengthwise and then slicing it to a thin chiffonade.

In a medium pan over medium heat, add the pancetta, kale, and red pepper flakes. Cook for about 15 minutes (adding a little olive oil if necessary), or until the kale has softened and the pancetta is crispy.

Add the cheeses to the rice and mix until fully incorporated, then add in the pancetta and kale mixture. Season with salt and black pepper as desired (careful with the salt though, there's a decent amount there naturally from the pancetta and cheese). Serve in a bowl or plate and garnish with a light sprinkle of Parmigiano-Reggiano cheese.

20-Minute Moroccan Chickpea Soup

This post may contain affiliate links. Please read my disclosure policy.

I feel like Christmas and New Year’s Day should fall on a weekend more often.

Because I don’t know about you, but there’s been something about the holiday season this year that has just felt more slow and restful than usual. Maybe it’s the fact that everyone I know has had two four-day-weekends off in a row, easing us all into the workweeks a little more gently. Or maybe it’s just that we’ve all finally been able to take in a deep breath of relief, knowing that after a rough 2016, a fresh start with 2017 has finally arrived.

Whatever the reason, I feel like my friends and I have all been enjoying the gentler start to the new year this week. And I’m feeling extra light and refreshed thanks to a lineup of healthier homemade meals that I’ve had on the menu this week, including this wonderfully comforting and delicious Moroccan Chickpea Soup. It has been on my list to make for weeks after trying it at a friend’s house this fall, where I fell in love with the amazing seasonings and fresh flavors. (Plus the fact that it’s naturally gluten-free, vegetarian, and vegan, so everyone at our table could enjoy it.) So when I was brainstorming a quick and easy recipe to enjoy on this chilly winter week in Kansas City, it seemed like the perfect way to begin a new year.

Oh, and did I mention it only takes 20 minutes to make? ♡

Truly, this one could not be any easier. Just saute a few quick ingredients together…

…chopping as you go (see timing tips in the recipe below) in order to save you some time while the soup ingredients are sauteing, and then coming to a simmer…

…then once the soup is hot and ready to go, stir in a bunch of fresh kale, season with salt and pepper to taste…

…and this vibrant, delicious, feel-good pot of soup will be yours to enjoy in just about 20 minutes or so.

I love serving mine with cilantro and lemon wedges, just like my friend suggested. But feel free to also stir in a bit of yogurt, or top your soup with whatever sounds good. (If you like food with heat, I totally recommend sprinkling some extra crushed red pepper flakes on top!)

Seriously, this soup is incredibly easy to make, and in my experience, it totally hits the spot.