Ingredients
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1 tablespoon olive oil
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2 teaspoons cumin seeds
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½ teaspoon red pepper flakes (Optional)
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1 medium onion, minced
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1 large carrot, peeled and diced
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2 stalks celery, diced
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3 cloves garlic, minced
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4 cups chicken broth
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1 (15 ounce) can chickpeas - rinsed, drained, and lightly smashed
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1 small bunch kale, chopped
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salt and ground black pepper to taste
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½ cup finely chopped fresh parsley
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1 tablespoon freshly grated Parmesan cheese, or to taste (Optional)
Directions
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Heat olive oil over medium heat in a medium-sized pot until warm. Add cumin seeds and red pepper flakes; cook and stir until fragrant, about 30 seconds. Add onion, carrot, celery, and garlic; cook and stir until onion is softened and translucent, about 5 minutes. Stir in chicken broth, chickpeas, and kale.
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Bring soup to a simmer and cook until kale is tender, 10 to 15 minutes. Season with salt and pepper; stir in parsley. Remove from heat; top with Parmesan cheese.
Cook's Note:
Vegetable stock can be used in place of chicken stock. Other greens such as spinach, collards, or Swiss chard can be used in place of kale. Use your judgment on the amount of greens you wish your soup to have.
Nutrition Facts (per serving)
216 | Calories |
6g | Fat |
33g | Carbs |
10g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 216 | |
% Daily Value * | |
Total Fat 6g | 8% |
Saturated Fat 1g | 5% |
Cholesterol 7mg | 2% |
Sodium 1507mg | 66% |
Total Carbohydrate 33g | 12% |
Dietary Fiber 7g | 24% |
Total Sugars 4g | |
Protein 10g | 19% |
Vitamin C 130mg | 144% |
Calcium 208mg | 16% |
Iron 4mg | 22% |
Potassium 768mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.