Chickpea Soup: A Cozy and Nutritious Meal
Chickpea soup is a delicious and nourishing dish that can warm you up on the coldest days. This Chickpea Soup combines the rich flavors of chicken or turkey sausage with kale, a hint of lemon, and fresh vegetables.
The addition of protein and fiber makes this soup a wholesome option for any meal. Perfect for freezing, this recipe allows you to enjoy a hearty bowl of soup whenever you desire.
Why Chickpea Soup is Perfect for You
There’s something incredibly satisfying about enjoying a warm bowl of Chickpea Soup. The recipe is not only packed with flavor, but it also provides numerous health benefits.
Chickpeas are an excellent source of protein and fiber, which help maintain your energy levels and keep you feeling full longer.
Incorporating kale into your diet adds essential vitamins and minerals, making this soup a great choice for health-conscious individuals.
Key Ingredients for Chickpea Soup
To make this Chickpea Soup easy and convenient, we use canned chickpeas. The soup is quick to prepare, making it ideal for busy days. Here’s what you’ll need:
- 1 lb. chicken (or turkey) sausage
- ½ cup dry white wine (or chicken broth)
- 2 tablespoons butter
- 1 small yellow onion, diced
- 2 ribs celery, diced
- ¾ cup carrots, diced
- 4 cloves garlic, minced
- 3 tablespoons flour (optional for thickness)
- 2 tablespoons lemon juice
- 1 teaspoon hot sauce (optional)
- 1 teaspoon soy sauce
- 2 (15.5 oz.) cans chickpeas, drained and rinsed
- 6 cups chicken broth
- 3 cups kale, roughly chopped
- ⅓ cup Parmesan cheese, grated
Seasoning for Enhanced Flavor
To elevate the taste of your Chickpea Soup, include the following seasonings:
- ½ teaspoon each: dried basil, parsley, oregano, thyme, mustard powder
- 1 bay leaf
- A pinch of paprika and turmeric
Step-by-Step Instructions for Chickpea Soup
Follow these simple steps to create your delicious Chickpea Soup:
- Prepare Ingredients: Start by measuring out your ingredients. If you purchased sausage links, remove the casings.
- Cook the Sausage: In a large pot over medium heat, cook the sausage, crumbling it with a spatula until it’s fully cooked, which should take about 7-10 minutes. Drain any excess grease and set the sausage aside.
- Deglaze the Pot: Turn off the heat, add the wine, and scrape the bottom of the pot to lift the browned bits. This adds rich flavor to your soup. Heat over medium until the wine reduces by half (around 4-5 minutes).
- Sauté Vegetables: Add butter, onions, celery, carrots, and garlic to the pot. Cook until softened (4-5 minutes). If using flour, stir it in and cook for 1-2 more minutes.
- Mix in the Liquids and Seasonings: Add lemon juice, soy sauce, hot sauce, and your seasonings to the pot. Stir to combine all ingredients thoroughly.
- Add Chickpeas and Broth: If you want a thicker soup, reserve a cup of chickpeas and puree them with some broth using an immersion blender. Add the chickpeas and broth to the pot, stirring continuously.
- Bring to a Boil: Heat the mixture until it reaches a boil, then reduce to a simmer. Add the cooked sausage back into the pot and cover it partially. Let it simmer for about 20 minutes, stirring occasionally.
- Finish with Kale and Parmesan: Add the kale to the soup and cook until wilted (about 5 minutes). Stir in Parmesan cheese, allowing it to melt and combine with the soup.
- Serve and Enjoy: Remove the bay leaf before serving. Ladle your Chickpea Soup into bowls, and enjoy it hot!
Pro Tips for Making the Best Chickpea Soup
- Choosing Sausage: Opt for uncooked turkey sausage for a leaner option. You can use hot or mild sausage depending on your preference. If you prefer, regular sausage or ground turkey can be substituted.
- Deglazing Alternatives: While dry white wine adds depth, chicken broth is a great substitute if you prefer to avoid alcohol.
- Enhancing Flavor: The soy sauce, hot sauce, and mustard powder enhance the overall flavor without being detectable. Adjust hot sauce to taste based on your heat preference.
- Vegetable Options: Feel free to substitute kale with spinach or add other vegetables like frozen corn, peas, green beans, zucchini, or cabbage for variety.
- Sodium Control: To lower sodium levels, use low-sodium broth and chickpeas that have no salt added.
Storage and Freezing Instructions
Store your Chickpea Soup in an airtight container in the refrigerator for up to 3 days. It can also be frozen for up to 3 months, making it an excellent option for meal prep.
When ready to eat, thaw and reheat, and you’ll have a delicious meal waiting for you.
Nutritional Information
Each cup of this comforting Chickpea Soup provides approximately:
- Calories: 188
- Carbohydrates: 17g
- Protein: 12g
- Fat: 8g
- Fiber: 5g
This nutritional breakdown makes Chickpea Soup not only satisfying but also a healthy choice.
Frequently Asked Questions
Can I use dried chickpeas instead of canned?
Yes, but you’ll need to soak and cook them before adding them to the soup.
Is it possible to make this soup vegetarian?
Absolutely! You can omit the sausage and use vegetable broth for a vegetarian version.
How can I thicken the soup?
Pureeing a portion of the chickpeas or adding more flour will help thicken the soup.
Can I use frozen vegetables in this recipe?
Yes, frozen vegetables can easily replace fresh ones, just add them during the last 10 minutes of cooking.
What can I serve with Chickpea Soup?
A slice of crusty bread or a fresh salad pairs wonderfully with this soup.
Conclusion
This Chickpea Soup is more than just a meal; it’s a warm embrace on chilly days. With its rich flavors and nutritious ingredients, it’s a dish you’ll want to make time and time again.
The best part? You can enjoy it fresh or freeze it for later, making it a fantastic addition to your meal rotation.
For more delicious recipes, don’t forget to check my other favorites, including Italian Wedding Soup and Chicken Tortellini Soup.
References
This Chickpea Soup recipe not only warms the body but also nourishes the soul. Enjoy making it for yourself and your loved ones!