Chickpea Kale and Fire Roasted Tomato Soup – Recipe for Healthy, Hearty Vegan Soup with Fennel, Leek and Turmeric
We’re at the tail end of summer and starting to experience slightly cooler evenings. While I’ll be sad to say goodbye to summer produce (gotta love those sweet tomatoes!), fall has always been my favorite time of year. It’s been a strange, crazy, emotional summer in my world for many reasons. Now we’re on the cusp of autumn and change is in the air– beautiful change. My kitchen is catching up with my mental state and I’m beginning to explore more healing, cleansing recipes geared for renewing the mind, body and spirit. This Chickpea Kale and Fire Roasted Tomato Soup is on our family menu now, and I’m absolutely loving it. It’s a healthy one pot “soup meal”– filling and nourishing without sacrificing a bit of flavor.
This vegan soup was inspired by Italian wedding soup, which has a lovely fennel flavor that just happens to work well with chickpeas. Their mild, slightly nutty flavor is super versatile and they’re a great source of protein. I’ve also added smoked paprika to give the soup depth and complexity, as well as turmeric and black pepper for an extra boost of anti-inflammatory nutrition. It’s so simple to make, only requires one pot and is hearty enough to stand on its own – perfect for quick weeknight meals. This goes great with a crusty slice of bread, or can simply be enjoyed on its own– it’s quite filling. I hope you like it as much as we do!
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Beauty shots and styling by Bethany Nauert.
Chickpea Kale and Fire Roasted Tomato Soup
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion diced
- 1 bulb fennel diced (bulb only)
- 1 leek leek rinsed and diced (for instructions on cleaning leeks click here)
- 1 1/2 teaspoons salt if salt sensitive you may use less to taste
- 3 1/2 cups chickpeas soaked and cooked or canned, drained and rinsed
- 1 3/4 cups fire roasted, diced tomatoes home cooked or canned
- 1 1/4 cups water
- 2 cups vegetable stock
- 4 teaspoons smoked paprika
- 2 teaspoons granulated garlic
- 2 teaspoons turmeric
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper more or less to taste - I usually add a bit more because we like spice
- 1/4 teaspoon black pepper
- 1 bunch kale de-stemmed and chopped or torn into bite sized pieces
NOTES
Instructions
- Heat the olive oil in a large saucepot over medium high heat. Add the onion, fennel, leek and salt. Cook until soft and translucent.
- Add remaining ingredients, except for the kale. Bring to a boil, then reduce heat to a simmer and let cook for 15-20 minutes, uncovered, until soup reduces and thickens and the flavor is more pronounced.
- Stir in kale. Once it is wilted and warm the soup is ready to serve. Taste and adjust seasonings as desired-- more red pepper for heat, and more salt if desired.
Nutrition
tried this recipe?
Let us know in the comments!
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Fabulous, Tori!! I made it yesterday for the third time. It is so nutritious and delicious. I call it my Rosh Hashanah soup because I first made it on Rosh Hashanah. Many thanks!!
Omg…this is delicious! I recently switched to a vegan diet and have been looking for yummy, protein & nutrient dense recipes. I can tell you that my experiences have been less “hit” than “miss”. I am a cook and I need flavor in my food. Just so you know, I NEVER comment on these blogs either. But I thought this recipe deserved a shout-out. I’ve already texted it out to my nieces and sister-in-law, too! Simple, nutritious and delicious. Kudos to you, my new culinary friend! Oh, and a squeeze of lemon is a great addition for a little zing! Thank you!
Fabulous Dora! Thank you for taking the time to write 🙂
Really great vegan soup! My hubs is an omnivore, eating less meat/fish/poultry the more he learns about it. He loves this soup! We only cook vegetarian at the house bc of me. If we keep cooking like this, he may become a vegetarian yet! We have made this soup twice in 2 weeks and eat the left overs! It’s really good paired with an aromatic quinoa (or rice if you prefer).
I love, love this soup/stew! Perfect for a cold day. The only thing I changed was the amount of smoked paprika, because it was a bit too smokey for my taste the first time I made it. The second time I used half smoked paprika/half regular. That made it very mild and I think that next time I will use 3 TS of smoked/1 TS regular. Also, I let it simmer with a lid for half the time; I find that otherwise it becomes too much of a stew.
Yum! I didn’t think I’d like the smoked paprika taste, and it took me a couple of minutes to warm up to it lol, but by the time I ate the leftovers next day I was already craving it. What an interesting combination of flavors. Next time I plan on using fresh tomatoes, roasting them in the oven.
I made this yesterday night and have eaten it twice today. WOW. It is really, really delicious! I’m the type that thinks he can wing it with soups and when I do, I’m almost always disappointed. Glad I followed your recipe to the letter and our family will have a delectable lunch tomorrow.
Very happy to hear you enjoyed it Jason! Don’t you love it when something so healthy also tastes so good? 🙂
I cook at a homeless shelter for over 200 patrons. Do you have any healthy, inexpensive recipe ideas?
Thank you,
Colleen
Hi Colleen! This is a great budget-friendly option: https://toriavey.com/garden-vegetable-medley/
thank you so much for vegetarian recipes. I have a question, is it permissible to eat dairy before meat? i.e. cool blueberry soup as a first course then chopped liver as an appetizer?’
thank you for your help,Irene
Hi Irene, while I do offer kosher option on my website I am not a kosher expert. Best to bring this question to your rabbi. Different Jewish groups have different levels of restriction in this area, and wait times between dairy and meat can vary. Generally, folks who keep kosher won’t serve both dairy and meat at the same meal. Hope that helps.
I too think I am finally ready for the slower pace of fall.
I’m out of canning jars, have no fingernails, and most of my garden has a fungus.
Shorter days. Cooler weather. Savory meals.
Yes, please!
Yummy. I have been craving soup for a while! Think I’ll make this tonight