If it seems to you like I’ve been making lots of soup lately, you’re right. Not that it’s been especially cool here, but once there’s even a hint of Fall nip in the air, I crave nothing more than a hot bowl of soup. I haven’t wanted to even glimpse a salad; give me all my veggies immersed in a comforting bowl of broth!
I firmly believe that simmering in soup is one of the healthiest ways to cook vegetables. Unlike boiling or even steaming, to a certain extent, all of the nutrients remain in the broth to be eaten along with the vegetables. And did you know that cooking actually increases the nutrients available in some vegetables, including carrots? Lightly cooking carrots breaks down the cell walls, increasing the amount of absorbable beta carotene.
This particular soup is a nutritional powerhouse. The carrots provide beta carotene, the chickpeas offer protein, and the kale…well the kale is a powerhouse all on its own. It’s rich in Vitamin A, Vitamin C, Vitamin K, Vitamin B6, potassium, copper, manganese, and calcium. Plus, it’s one of the cruciferous vegetables proven to reduce the risk of a number of cancers as well as heart disease. Eat more kale!
But don’t try this recipe because it’s good for you; try it because it’s delicious: exotically seasoned with cumin, saffron, cinnamon, ginger, and allspice, yet not overwhelming or hot-pepper spicy. And I hesitate to say this because I know my daughter’s tastes aren’t always in line with other 10-year-olds’, but she couldn’t get enough of it, even though her first look made her go, “Yuck.” But after the first bite, she was set on draining the entire bowl. We all were. Count this one among my family’s favorite recipes.
North African Chickpea and Kale Soup
Okay, I made up the North African part. This seasoning combination is of my own devising, but it conjures up images of Morocco, Tunisia, and Egypt in my imagination. If you can get saffron, please use it. It offers a unique flavor that there’s just no substitute for.
Ingredients
- 1 large onion, chopped
- 2 carrots, sliced or diced
- 4 cloves garlic, minced or pressed
- 1 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/8-1/4 teaspoon chilli powder or cayenne
- 1/4 teaspoon allspice
- 1/2 teaspoon ground ginger
- generous pinch saffron, lightly crushed
- 2 bay leaves
- 1 3-inch cinnamon stick
- 3 cups cooked chickpeas (or 2 cans, drained and rinsed)
- 8 cups vegetable broth (or water plus bouillon)
- 1 large bunch kale, thick center ribs removed and chopped (at least 8 cups)
- about 2 cups water
- salt to taste
Instructions
- Spray a large saucepan with olive oil spray and heat it. Add the onion and carrot and cook over medium-high heat until the onion begins to brown (about 5 minutes). Add the garlic and cook for 1 more minute. Add the spices, including bay leaves and cinnamon stick, and cook, stirring, for another minute. Add the chickpeas and stir to coat them with the spices. Pour in the 8 cups of vegetable stock, bring to a boil, and reduce heat to a simmer for 20 minutes.
- Add the chopped kale and stir. If necessary add water to cover the kale and cook until it is tender, about 10-25 minutes, depending on how cooked you like your kale. Check frequently to see if it is becoming dry and add water as needed. Add salt to taste and serve.
Notes
Note: For a delicious one-pot meal, add a half cup of uncooked quinoa with the vegetable stock.
Preparation time: 15 minute(s) | Cooking time: 55 minute(s)
Number of servings (yield): 6
Makes about 6-8 servings. One-sixth of the recipe provides 199 Calories (kcal); 3g Total Fat; (11% calories from fat); 11g Protein; 36g Carbohydrate; 0mg Cholesterol; 54mg Sodium; 6g Fiber; 175mg Calcium.
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{ 46 comments… read them below or add one }
WOW – this is one of the best soups I've ever had. Thank you for this amazing recipe. I made it exactly as written, and I'm really glad I did. (I had been tempted to sub mustard greens since I have a ton of them, but I went and bought kale, which is sooo good in soup.) This will become a regular meal at our house. My meat-eating hubby loved it too, and we accompanied it with a crusty loaf of wheat bread with some fava bean spread.
Also, as I was eating it, I could almost feel it nourishing my body. I had been out of town for a week on business, surviving on junk food, and I was really craving vegetables/healthy food. This soup sure hit the spot on that front.
Thanks again!!!!!
I absolutely loved this recipe! I love soups since they are easy and an all-in-one meal! This soup was warm and inviting each time. It was the first time I had eaten kale and it is a new favorite! This recipe will be a staple in my house!
I just discovered your web site after seeing Alicia Silverstone on Oprah and wondering what Vegan was all about. I googled and your website popped up. After a couple of hours browsing your recipes I dicided to try this soup. I had to ask the produce guy what kale was and where to find it. Also, what the heck safron was. I made this soup and it is absolutely wonderful. A big hit at this house. Thank you for doing what you do. I will be trying another one soon.
This is absolutely DIVINE! My vegan husband and I were a little gunshy on this…but I am so glad I made it anyway. It really is an amazing blend of spices so that no one ingredient steals the show! Soooo good. Thank you! You are a cooking genius! (FYI: I made this thanks to your FB post.) I have since shared it with my Facebook pals.
Wow. This was my first time ever using kale and I can't believe what I have been missing.
This recipe was so delicious. I was out of carrots, so I subbed in a diced sweet potato, which went fine.
I also served this with two wedges of lemon and sprinkled some juice on while I ate. With the seasoning combo it went beautifully.
Thanks!
I hate to be the bearer of bad news – but this soup did a number on my digestive system. I have tried several recipes from this site with great success – but this one was a flop for me… maybe it was just too healthy or maybe it is because kale is not one of my favorite greens… maybe I should try it with spinach…
I do agree with everyone that is smelled Great while cooking – but I found it bland tasting and overpowering in the kale department…
This is a great soup! The entire family loved it, including all three of our boys: 13 years old, 11 years old, and 2! (The toddler had some issues chewing the kale, but other than that, slurped it up!)
I am so in love with this soup. I ate it all the way through my pregnancy, it is such a powerhouse of everything that is good for you. I tend to increase the spices a little, but I love the combination of flavours in this recipe. If you’re using canned chickpeas (as I do) just make sure you rinse them really well because not rinsing them properly is what will give you gas! Lol!
I really like this recipe – before this I have always tried to disguise kale in my food when I have eaten it, but I even found myself having leftovers of this for breakfast. Delicious.
Hi. Just made this for the first time and pleased with the results. I’m not a vegetarian, but do tend to go light on meat. I was looking for another Kale recipe to use up some accumulating from our CSA plan. I think I’ll add this to our recipe list for using up Kale. Only substitutions were garlic scapes for the garlic, chicken stock for the vegetable stock and turmeric for saffron.
I’ve been making this soup regularly since you first posted it and it is one of my FAVORITE soups- also, it was my first experience with saffron (and boy is it worth it)! Thanks so much for this recipe.
Hello,
Do you have any suggestions for a grain (and how much) that might go well in this soup? It looks delicious and I plan on making.
I think just about any grain would work, though something with a chewier texture like barley would probably be best. But I can see adding quinoa or brown rice to it with no problem. Hope you enjoy it! It’s one of my favorite soups, one I make often.
saffron is incredibly expensive do you have any suggestions for a spice that would be similar to it that isn’t quite as pricey?
There’s no good replacement for saffron, so I recommend just leaving it out. There are enough other spices in the soup for most people, but if you want more flavor, you can always increase the other seasonings.
I know this post is not new, but in case anyone is wondering, I’ve found saffron at Trader Joes to be far more affordable (under $10) than other grocery stores.
I made this tonight and subbed a couple of things because my kids were helping and they like to have a say
we threw in a 1/2 cup quinoa, sweet corn, added mushroom, added yukon gold potatoes sliced into coins and also used curry powder rather than chili powder bcz my kids don’t care for the chili taste but love curry… also used “chicken” broth fat free along with veg broth … no onion 
no saffron bcz we couldn’t find it at the regular grocer but will get some for next time at the kitchen specialty store … amazing they LOVED it and ate it up … very easy to make on the fly 
THanks so much a real winner!!!!
Wow. Just wow. I made this soup as an introduction to kale – I know, I’m a crazy heretic for never before eating kale – and I LOVE it. And as Registered Dietitian, it’s crazy healthy as well, which I totally appreciate.
Seriously, one of the best soups I’ve ever eaten in my entire life. THANK YOU!
Hi Susan, do you think lemon juice, (or tomato puree), would go with this soup? Thank you
I can imagine adding a little lemon juice toward the end. Tomato puree would really change the character of the soup, though I think it would be good in its own way.
Just made this, it’s brilliant! Thanks so much! Was just on facebook before making dinner, half wondering what to have, thinking of doing something with chickpeas, when this beauty of a recipe simmered into my consciousness!
My MIL made us this soup when she came to help us after the birth of our second baby. It is now rotated into our weekly menus on a regular basis. We really, really love it. Such a great combo of spices. I know this is a vegan site, but I always have chicken broth on hand so use that instead of the veggie broth. And I’ve shared the recipe with many friends who have tried and loved it as well. Thank you!
WOWWWW!! This is soooo good. Thank you!
Just made this late last night for tonight’s dinner, and the taste I had was delicious! I added a 1/2 cup of barley, and it gave the soup a great bite. I’m really hoping my 15 month old will like it too… Thanks for the great recipe!
Wow. Just wow. I am in love with this soup. Made it tonight, followed the recipe exactly, and it is divine. Especially loving how it’s packed with nutrition. A very unique flavor. Thank you!!!
Love, LOVE this soup. My husband is not so crazy about some of the healthier foods I make, but he gobbled this down, and requested it again last week. So I’m doubling the recipe tonight and am going to try to freeze some. Has anyone tried this? Thanks for the recipe – truly delish! Healthy happiness in a bowl…..
Such a yummy soup! Hits the spot after all that holiday junk
The spicing is delicious! My kitchen smelled as good as the soup tasted. I made enough for left-overs and was glad I did. Serving it again, I threw in some raisins. They were wonderful, added a bit more excitement to the soup. Thanks for the great recipe.
Have had this bookmarked since you first posted it, finally got a chance to make it (had to save up to splurge on saffron!). Wow, so good! Even my omni, meat-lover boyfriend asked for seconds! Many thanks for sharing… this one’s a keeper.
Hmm, I was going to make something else with the kale I have in my fridge but I’m throwing that plan out the window after reading this recipe and comments! Thanks Susan!
This is now my favorite soup, one I’m sharing with everyone. I’d never even heard of kale until it appeared in my csa box and didn’t have a clue as to what to do with it; internet searching lead me to this wonderful recipe. While I’ve tried kale in other recipes (all of which are very good), I keep returning to this spectacular soup. Thank you!!
I love that your recipes are so EASY!!! This is a truly a testament that Vegan food can be very fast, very yummy, and very cheap. While I think all the packaged vegan foods are great during transitions, and for the animals, I like that your recipes are very basic. There’s no reason not to eat great everyday!
Excellent recipe and very easy. I added some small potatoes and pasta just to have a little more starch in there. Squeezed a little lemon juice towards the end. It was a big hit!
I made this because I had a giant bag of pre-chopped kale that was going south fast, and I was surprised how amazing it is! This becomes even simpler if you have use taco seasoning for the first few spices (trader joe’s taco seasoning is pretty much cumin, paprika, and chili powder).
This was the second recipe i have tried and i am already a fan! You sure do know what you are doing!
3 weeks ago I decided that one night a week I would cook a meatless meal for my husband and I. The first meal was your spinach and artichoke heart pie! It was so amazing! So, i was not surprised when this recipe was spot on too!!! The flavors were perfect and it was hearty enough for a meal. I paired it with wheatbread and a horseradish butter spread! fabulous!!!!!!! thanks again!!!!
I liked this soup, i had to use up a bag of chopped washed mustard greens so that was my first sub. Then i added sliced button mushrooms for a meaty bite. Thanks, this was good and comforting, uber healthy.
Just finished making this for the first time & it turned out delicious! I left out the saffron, as I’m not fond of it. I also added half a cup of quinoa (uncooked) when the kale was added as it just seemed to fit and would make it even more of a meal. It is really delicious and filling. I think it could even have handled a full cup of quinoa! Mmmmm…
I planted kale for the first time in my garden and it absolutely exploded and took over. I’ve been looking for recipes that are freezable and this did the trick. It was easy, smelled delicious, and had a hearty yet light taste. I didn’t have all the spices called for, so I used Chinese Five Spice powder, along with the cinnamon stick, bay leaves, cumin, and ginger. It was delightful, and is now in my freezer awaiting the cold of winter.
I wanted to make something for a lunch meeting later today. This soup sounds perfect, especially because I have loads of kale in my garden. It’s simmering on the stove now and it smells DIVINE! Thank you so much for this recipe.
This smelled wonderful and was very tasty. Maybe I put in too much kale though. The leftovers will be even more flavorful, I believe.
The saffron probably makes it delicious, but I didn’t have any and used turmeric instead. I also put in 1/2 cup of quinoa. The flavor was absolutely incredible.
Delicious soup. I cut the kale down to about 3 cups, and didn’t need the extra water, since I have a tough time digesting too many greens. It still came out great!
I have loved your site since my husband and I went vegan in June of 2011. My success rate with your recipes far exceeds that with any of my dozen vegan cookbooks.
This is my first attempt at trying kale and thanks to this delicious and wonderful recipe, I am now a kale fan. I made it exactly per directions. I am still not crazy about chickpeas, but this soup is so good that I hardly notice them anyway. I have a feeling this recipe will make it onto our regular dinner rotation menu. Thanks for this recipe and thanks for this site!
Eating it now and it is very delish! I need to buy saffron because I do not have any and I had no stock so I used miso paste so I did make a few changes, but still really good. Thanks!
made this tonight (though I only had white beans and fresh spinach…) and it is amazing – the flavors are just wonderful! thank you!
This was really really nice. My husband asked to add rice next time (even though I added some of the quinoa) BUT, as is… it brought me back to the trip I took to Morocco a few years ago. Good call.
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