This Chickpea Kale Tomato Soup is a hearty, nourishing, and flavorful plant-based meal perfect for cozy nights. Loaded with chickpeas, kale, mushrooms, and a rich tomato broth, it’s comforting and packed with nutrients. Best of all, it’s ready in just 30 minutes, making it an ideal go-to for quick vegan dinners or meal prep. This gluten-free, dairy-free soup is satisfying enough to enjoy on its own, or pair it with crusty bread for the ultimate cold-weather bowl!

Full Recipe: 

Ingredients

• 1 teaspoon olive oil

• 3 garlic cloves, minced

• 1 white onion, chopped

• 14 oz crushed tomatoes

• 24 oz marinara sauce

• ¼ teaspoon ground cumin

• 3 cups vegetable stock

• 2 cups sliced baby portobello mushrooms

• 2 cups kale, trimmed and chopped

• 2 (15-ounce) cans chickpeas, drained and rinsed

• Crumbled dried oregano

• 1 teaspoon cracked black pepper

• 1 teaspoon cayenne pepper

• 1 teaspoon red chili pepper flakes

• Fresh chopped parsley, for garnish

Directions

1. In a large pot or Dutch oven, heat olive oil over medium heat. Add chopped onion and garlic and sauté for about 3 minutes until fragrant and soft.

2. Add mushrooms and cook for another 3 minutes.

3. Stir in vegetable stock, crushed tomatoes, marinara sauce, and chickpeas. Season with cumin, cracked pepper, cayenne pepper, and dried oregano.

4. Cover and simmer on low heat for 25 minutes.

5. Add chopped kale, cover again, and cook for 3 more minutes until wilted.

6. Adjust seasoning with more salt and pepper to taste.

7. Serve hot, garnished with chili flakes and fresh parsley.

Nutrients (Per Serving – Approximate, serves 6)

• Calories: 240 kcal

• Protein: 10g

• Fat: 4g

• Carbohydrates: 38g

• Fiber: 9g

• Sugar: 8g

• Sodium: 520mg

• Vitamin A: 90% DV

• Iron: 20% DV

Packed with Flavor, Not Fuss

One of the best things about this recipe is how quickly and easily it comes together. With pantry staples like canned chickpeas, crushed tomatoes, and marinara sauce, plus a few fresh vegetables and spices, you can have a delicious, wholesome soup on the table in just 30 minutes. It’s perfect for those nights when you’re short on time but still want to eat something nourishing and homemade. The short cook time doesn’t mean a lack of flavor—this soup develops a rich, savory profile thanks to its bold base of garlic, onion, and umami-packed tomato sauce.

The Power of Chickpeas

Chickpeas are the star of this soup, bringing protein, fiber, and a satisfyingly creamy texture. They hold up well in soups, absorbing the surrounding flavors while still maintaining their shape. As a legume, chickpeas are not only filling but also packed with nutrients such as iron, folate, and magnesium. They’re an excellent plant-based protein source, making this soup a full and balanced meal on its own. Their mild, nutty flavor pairs effortlessly with tomato and kale, giving the soup both heartiness and balance without any need for meat or dairy.

Kale: The Super Green That Shines in Soup

Kale adds both texture and a pop of color to this hearty soup. Its slightly bitter edge provides contrast to the sweetness of tomatoes and richness of chickpeas. When simmered briefly, kale becomes tender but not mushy, preserving its nutritional value and offering a satisfying bite in every spoonful. Known for its high content of vitamins A, C, and K, kale also delivers antioxidants and supports immune function. In a dish like this, it doesn’t just add nutrition—it adds body and complexity, transforming a simple broth into something deeply layered and complete.

Mushrooms for Umami Depth

Sliced baby portobello mushrooms lend this soup a robust, savory flavor that gives it a meaty quality—without any actual meat. Mushrooms are a natural source of umami, the fifth taste that enhances depth and richness in cooking. When sautéed with garlic and onions, mushrooms develop a deep, satisfying base note that amplifies the broth and balances the acidity of the tomatoes. Their tender texture complements the slight firmness of chickpeas and the softness of kale, creating a well-rounded eating experience in every bowl.

Tomato Broth with a Kick

The tomato-based broth is the heart of this soup, and it’s anything but boring. Using both crushed tomatoes and marinara sauce creates a base that’s smooth, vibrant, and bursting with bold flavor. A blend of cumin, cracked black pepper, cayenne, chili flakes, and dried oregano takes this tomato broth to another level, giving it a mild heat and aromatic spice that warms you from the inside out. It’s zesty, bold, and beautifully seasoned, with layers of taste that come together in a way that’s both comforting and exciting.

Perfect for Meal Prep and Leftovers

This soup isn’t just quick—it’s incredibly meal-prep friendly. Make a big batch on Sunday and enjoy it throughout the week for lunch or dinner. It reheats beautifully and the flavors continue to deepen over time, making day-old soup taste even better than when it’s freshly made. It also freezes well, so you can portion it into containers and stash it away for easy, satisfying meals whenever you need them. Having a few servings of this soup on hand is a lifesaver for busy weeks, unexpected guests, or those days when cooking from scratch just isn’t an option.

A Cozy Bowl That’s Also Nutritious

Every spoonful of this chickpea kale tomato soup delivers a variety of essential nutrients. It’s high in fiber, plant-based protein, and antioxidants, all while remaining low in calories and saturated fat. The chickpeas keep you full, the kale provides vitamins and minerals, and the tomatoes contribute lycopene—a powerful antioxidant associated with heart health. This soup is a great way to sneak in more vegetables, and because it’s dairy-free and gluten-free, it’s suitable for a wide range of diets. It’s healthy comfort food at its finest.

Customizable to Your Taste

One of the best parts of this recipe is how flexible it is. You can switch out the kale for spinach or Swiss chard, or use white beans in place of chickpeas. If you want a spicier version, add more chili flakes or a dash of hot sauce. Prefer a smoky flavor? Stir in some smoked paprika. For extra heartiness, throw in cooked quinoa, lentils, or brown rice. This soup adapts well to what you have on hand and can be tweaked to suit your personal preferences without losing its comforting essence.

Delicious on Its Own or Paired with Bread

While this soup is satisfying enough to enjoy on its own, it also pairs beautifully with a slice of crusty bread or a warm roll. The rich broth is perfect for dipping, and the combination makes for a simple but soul-satisfying meal. You could also serve it with a small side salad or a baked sweet potato for added variety. Whether you enjoy it solo or as part of a bigger spread, this soup is bound to become a regular feature in your cold-weather meal lineup.

Conclusion

Chickpea Kale Tomato Soup is everything you want in a cozy, plant-based dish—hearty, flavorful, nutrient-packed, and easy to make. With its bold tomato base, protein-rich chickpeas, and nourishing greens, it’s a recipe that delivers comfort and nutrition in equal measure. Ready in just 30 minutes and made with everyday ingredients, it’s perfect for weeknight dinners, meal prep, or curling up with a blanket and a warm bowl. Whether you’re vegan or just looking for a healthy soup that tastes amazing, this one will quickly become a go-to favorite in your kitchen.