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Broccoli-Kale Soup with Lemon-Garlic Chickpeas

Broccoli Kale Soup with Lemon Garlic Chickpeas
Serves 4
Delicious variation of nutrient dense broccoli soup - our new family favorite!
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Cook Time
25 min
Total Time
45 min
Cook Time
25 min
Total Time
45 min
1182 calories
140 g
0 g
56 g
52 g
7 g
2590 g
7657 g
13 g
0 g
41 g
Nutrition Facts
Serving Size
2590g
Servings
4
Amount Per Serving
Calories 1182
Calories from Fat 493
% Daily Value *
Total Fat 56g
87%
Saturated Fat 7g
37%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 32g
Cholesterol 0mg
0%
Sodium 7657mg
319%
Total Carbohydrates 140g
47%
Dietary Fiber 23g
94%
Sugars 13g
Protein 52g
Vitamin A
655%
Vitamin C
1448%
Calcium
82%
Iron
94%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Soup Ingredients
  1. 2 tablespoons olive or coconut oil
  2. 2 cloves garlic, minced
  3. 6 cups broccoli
  4. 6 cups low sodium veggie broth
  5. 2 tablespoons miso, mixed in some warm water
  6. 2-3 cups kale, shredded
  7. ½ cup parsley chopped
  8. Half the garlic chickpeas – see recipe below
  9. ½ lemon juiced
  10. Salt and pepper to taste
Garlic Lemon Chickpeas Ingredients
  1. 1 can chickpeas, drained and rinsed well and dried on paper towel
  2. 1 tablespoons olive or coconut oil
  3. 3-4 garlic cloves, minced
  4. Pinch red pepper flakes
  5. Juice ½ large lemon
  6. Salt and pepper
  7. Handful chopped parsley
Prepare Chickpeas
  1. 1. Drain and rinse the chickpeas and dry them on paper towel.
  2. 2. Heat oil on medium to high in a heavy pot and add chickpeas and garlic stirring so the garlic doesn’t stick.
  3. 3. Season with salt, pepper and ¼ teaspoon chili flakes.
  4. 4. Cook, stirring often, until the chickpeas are colored and some are crunchy – add a little more oil if you need to. Cook for about 15 minutes until they start to ‘pop’.
  5. 5. Finish with lemon juice and a handful of chopped parsley and season with a little more salt and pepper.
  6. 6. You’ll use half to puree with the soup and reserve the rest for to sprinkle on top of the soup or to mix through salads, or for a snack.
  7. Prepare Soup
  8. 1. Meanwhile, heat the oil in a soup pot and sauté leeks and garlic for 4-5 minutes.
  9. 2. Add the chopped broccoli and season, cook for 3-4 minutes
  10. 3. Add veggie stock and miso bring to a boil, and reduce to a simmer, cover and cook for about 10 minutes.
  11. 4. Add shredded kale and simmer until it wilts, a few minutes.
  12. 5. Add half the parsley and half the garlic sautéed chickpeas and lemon juice
  13. 6. Puree in a blender, in batches, until smooth. Return to pot.
  14. 7. Check seasoning, and serve with garlic chickpeas on top and some fresh chopped parsley.
Notes
  1. If desired, you can puree half the chickpeas with the soup for a thicker, heartier texture.
beta
calories
1182
fat
56g
protein
52g
carbs
140g
more
Kat Maeda https://katmaeda.com/
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