Kale, Carrot, and Chickpea Soup

A delicious way to eat more kale!

Did you know that you could eat 7 cups of cooked kale and you still would not have consumed as many calories as are in one McDonald’s hamburger?

7 cups!

Plus, leafy greens like kale and collards contain no cholesterol or saturated fat, are loaded with beneficial phytochemicals, and some are better sources of calcium than milk (both by weight and by calorie.) A perfect lose weight/feel great food!

So how do you eat kale? It’s absolutely delicious in this satisfying soup.

This recipe has an abundance of vegetables in it.  Translation: too much time in the kitchen peeling and cutting them.  So, I used my vegetable chopper and the veggies were ready in minutes!

What are garbanzo beans (chickpeas)?

Garbanzo beans, also known as chickpeas, are a type of legume (like beans, peas, and lentils). They are round in shape and tan in color. Garbanzo beans have a slight nutty-buttery-chickeny taste and an absolutely lovely creamy texture.

How to cook garbanzo beans (chickpeas)

Cooking your own dried garbanzo beans in a slow cooker or an Instant Pot is so easy. And soooo worth it!!

Canned chickpeas are never tender and lack flavor, but using a slow cooker or an Instant Pot results the most wonderfully tender and buttery garbanzo beans (chickpeas) you’ve ever had!

Where to buy the best dried garbanzo beans?

Azure Standard carries the ABSOLUTE BEST garbanzo beans (chickpeas) I have ever tasted! They are super fresh and flavorful and always cook up tender and buttery. Once you try them, you’ll never want garbanzo beans from anywhere else.

More Kale Please!

Want to include more of this super food in your diet?  Here are a few more recipes that include kale:

How do you like to eat kale? Do you have a favorite recipe that features kale?

Carrot, and Chickpea Soup

Kale, Carrot, and Chickpea Soup

A delicious way to eat more kale!
Cook Time 24 minutes
Course Main Course, Soup
YIELD 4 servings
All recipes on jenniferskitchen.com are property of jennifer’s kitchen and cannot be republished without written permission.



  • Prepare vegetables. (I use my veggie chopper for this.)
  • In a large soup pot, sauté onion, carrot, and celery in oil over medium (not high) heat for about 8 minutes or until onions begin to turn translucent.
  • Add greens and sauté for an additional 5 minutes. Stir often to prevent vegetables from sticking.
  • Add garlic and sauté for one additional minute.
  • Add water (or vegetable stock or broth) and seasonings and bring to boil. Reduce heat and simmer until vegetables are tender, approximately 8 minutes.
  • Gently stir in chickpeas (garbanzo beans) and add salt to taste.
    Serve hot.


Home-cooked garbanzos, especially those prepared in a slow-cooker or an Instant Pot taste best in this recipe.
Yield: 4 to 6 servings

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    1. Hi Valerie,
      It’s a simple soup, but very tasty! : )
      I made it again today and three people finished off the entire pan. But it could probably serve four to six if one of them wasn’t my 23-year-old son who eats a lot!!

    1. With the protein from the beans and the generous amount of vegetables, you could add some whole grain bread and this could be a nice vegetarian meal.

  1. 5 stars
    This recipe was just what I was looking for in order to use up a batch of soaked garbanzo beans, and it was delicious! Thank you so much.

  2. 5 stars
    I love this recipe! I substituted the spices for Trader Joe’s 21 Seasoning Salute and it came out wonderfully! Looking forward to making it again this weekend. I’ve also been sending links for this recipe to friends.

    1. Hi Tanya!
      Glad the seasoning switch worked well for you. We really enjoy this soup this time of year when the kale is plentiful and so is the cold!
      Thanks for sharing the link around.

      🙂 Jennifer

  3. 5 stars
    This soup is outstanding! I added 2 additional packed cups of kale plus several extra cups of water – so delicious and full if good-for-you food!

5 from 5 votes

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