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North African Chickpea and Kale Soup

November 3, 2007 By Susan Voisin 110 Comments
Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Privacy Policy.

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This richly spiced chickpea and kale soup, redolent of cinnamon, saffron, and ginger, is as delicious as it is good-for-you.  Two words: TRY IT. 

North African Chickpea and Kale Soup

 

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!North African Chickpea and Kale Soup

But don’t try this deliciously different chickpea soup because it’s good for you; try it because it’s delicious: sumptuously 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 draining the entire bowl. We all were.

I count this one among my family’s favorite recipes. Do yourself a favor and give it a try!

North African Chickpea and Kale Soup: This richly spiced vegan soup, redolent of cinnamon, saffron, and ginger, is as delicious as it is good-for-you. Zero Weight Watchers Smart points.

Be sure to check out all my interesting soup recipes!

North African Chickpea and Kale Soup
5 from 4 votes
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North African Chickpea and Kale Soup

Gluten Free
Nut Free
Soy Free
Sugar Free
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.
Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings 6
Author Susan Voisin

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 cayenne pepper
  • 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 at least 8 cups, thick center ribs removed discarded, leaves chopped
  • about 2 cups water
  • salt to taste
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Instructions

  • Heat a large saucepan or Dutch oven. 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

For a delicious one-pot meal, add a half cup of uncooked quinoa with the vegetable stock.
Under the new Weight Watcher’s Purple and Blue plans, this soup has zero smart points, as long as you use a low-calorie broth. If you add the optional quinoa, it’s 2 smart points per serving on the Blue plan.
Nutrition Facts
North African Chickpea and Kale Soup
Amount Per Serving (1 serving)
Calories 199 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 54mg2%
Carbohydrates 36g12%
Fiber 6g25%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

Course Main Course, Soup
Cuisine North African, Vegan
Keyword cinnamon, easy, kale
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North African Chickpea and Kale Soup

Original 2007 photo

Filed Under: Family Favorites, One Pot Meals, Recipes, Soups, Vegan Weight Watchers Recipes with Zero Points Tagged With: African, Chickpea Recipes, Eat-to-Live, Gluten-free, Greens, KISSS, Nut-Free, Soy-free

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Reader Interactions

Comments

  1. AllieJ

    October 25, 2009 at 9:15 am

    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!!!!!

    Reply
  2. Michelle

    November 16, 2009 at 12:08 pm

    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!

    Reply
  3. Anonymous

    January 29, 2010 at 8:46 pm

    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. 🙂

    Reply
  4. Teresa RO

    January 30, 2010 at 10:15 pm

    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.

    Reply
  5. C

    March 9, 2010 at 2:58 pm

    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!

    Reply
  6. yodoc

    April 16, 2010 at 12:44 pm

    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…

    Reply
  7. Theresa Newton

    April 16, 2010 at 2:48 pm

    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!)

    Reply
  8. Carrie

    April 16, 2010 at 6:32 pm

    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!

    Reply
  9. Bex

    June 21, 2010 at 4:08 pm

    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.

    Reply
  10. Jon

    July 11, 2010 at 11:13 am

    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.

    Reply
  11. braelin

    August 14, 2010 at 1:42 pm

    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.

    Reply
  12. Katryn

    October 15, 2010 at 11:34 am

    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.

    Reply
    • SusanV

      October 15, 2010 at 11:41 am

      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.

      Reply
  13. JesseLee

    October 16, 2010 at 6:15 pm

    saffron is incredibly expensive do you have any suggestions for a spice that would be similar to it that isn’t quite as pricey?

    Reply
    • SusanV

      October 16, 2010 at 6:40 pm

      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.

      Reply
    • Jessica

      February 27, 2011 at 10:25 pm

      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.

      Reply
  14. Gail

    October 19, 2010 at 7:06 pm

    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!!!!

    Reply
  15. Teresa

    November 1, 2010 at 9:11 pm

    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!

    Reply
  16. heart n soul

    November 3, 2010 at 11:16 am

    Hi Susan, do you think lemon juice, (or tomato puree), would go with this soup? Thank you

    Reply
    • SusanV

      November 3, 2010 at 12:49 pm

      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.

      Reply
  17. Ollie

    November 3, 2010 at 3:25 pm

    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!

    Reply
  18. Kiasa Carini

    November 6, 2010 at 5:21 am

    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!

    Reply
  19. Lori

    November 9, 2010 at 8:49 pm

    WOWWWW!! This is soooo good. Thank you!

    Reply
  20. (Mostly) Healthy Mom

    November 15, 2010 at 2:43 pm

    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!

    Reply
  21. Carli

    November 18, 2010 at 3:13 am

    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!!!

    Reply
    • Ash

      March 26, 2013 at 5:48 am

      Hi, cool recipe. I am a non vegetarian. but I eat non veg at the max once a week. Things have changed now and I feel really good when we make yummy and delicious new recipes . This looks interesting. I will try it.
      Healthy eating and weight control are my focus points and my passion. I will take what ever to keep me in health and fit be it supplements or a diet that are very natural from plant origin.
      we commonly use spinach in a similar recipe.

      Reply
  22. Kelli

    November 19, 2010 at 9:22 am

    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…..

    Reply
  23. danielle

    January 6, 2011 at 7:16 pm

    Such a yummy soup! Hits the spot after all that holiday junk 😉

    Reply
  24. Bette

    January 7, 2011 at 5:26 am

    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.

    Reply
  25. Foodeater

    January 14, 2011 at 2:27 pm

    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.

    Reply
  26. Sarah

    January 27, 2011 at 11:58 am

    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!

    Reply
  27. Sharlene

    January 29, 2011 at 7:11 pm

    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!!

    Reply
  28. Get Skinny, Go Vegan.

    February 28, 2011 at 1:39 am

    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!

    Reply
  29. DS

    March 2, 2011 at 9:08 pm

    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!

    Reply
  30. Alyssa

    March 13, 2011 at 7:11 pm

    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).

    Reply
  31. paula jean demeo

    March 15, 2011 at 8:45 pm

    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!!!!

    Reply
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