This Chickpea Soup is easy to make with chicken or turkey sausage along with kale, a hint of lemon, herbs, and vegetables. It’s a cozy, soothing soup that makes a great freezer meal!
Chickpea Soup
There is something so incredibly warm and satisfying about this Chickpea Soup! When I’m in the mood for something a little different, with lots of flavor, protein, and vegetables, this is always what I make. Using canned beans makes it ultra convenient too!
It also makes a fantastic freezer meal, don’t be afraid to make a double batch- it won’t go to waste! (In fact it’s so good that I often have to freeze leftovers right away just to keep myself from eating it all!
Chickpea Soup
prep time: 15 MINUTES ; cook time: 45 MINUTES ; total time: 1 HOUR
SERVINGS: 12 CUPS
This Chickpea Soup is easy to make with turkey or chicken sausage along with kale, a hint of lemon, herbs, and vegetables. It’s a cozy soup that also makes a great freezer meal!
Ingredients
- 1 lb. chicken (or turkey) sausage, uncooked. see notes
- ½ cup dry white wine, can sub 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. Creates slightly thicker consistency.
- 2 tablespoons lemon juice
- 1 teaspoon hot sauce, optional-see notes
- 1 teaspoon soy sauce
- 2 (15.5 oz.) cans chickpeas, drained and rinsed
- 6 cups chicken broth
- 3 cups kale, roughly chopped
- 1/3 cup Parmesan cheese, grated
Seasonings
- ½ teaspoon EACH: dried basil, parsley, oregano, thyme, mustard powder
- 1/8 pinch EACH: paprika, turmeric
- 1 bay leaf
Instructions
- Measure out ingredients before beginning. Remove the casings from the chicken/turkey sausage if you purchased links.
- Preheat a large pot over medium heat. Add the sausage and cook and crumble to break it apart. (Add a splash of olive oil if needed.) Stir occasionally until cooked through, 7-10 minutes. Drain grease. Remove and set aside.
- Turn heat off. Add the wine and set the heat to medium. Use a silicone spatula to “clean” the brown bits from the bottom/sides of the pot, this will add more flavor to the soup. Bubble gently and reduce by half, 4-5 minutes.
- Add the butter, onions, celery, carrots, and garlic to the same pot over medium heat. Cook until softened, 4-5 minutes. Stir in the flour, if using, and cook for 1-2 more minutes.
- Add the lemon juice, soy sauce, hot sauce, and seasonings. Stir to combine.
- Optional: Reserve up to 1 cup of chickpeas and transfer them to a bowl with some broth. Use an immersion blender to puree it. This will thicken the broth. (A regular blender may also be used.)
- Add the chickpeas to the pot (including the pureed ones, if using).
- Add the chicken broth in small splashes, stirring continuously.
- Bring to a boil, then reduce to a simmer.
- Add the meat back. Cover partially and cook for 20 minutes, stirring occasionally.
- Add the kale and cook until wilted, about 5 minutes. Stir in the Parmesan cheese over low heat. Remove the bay leaf and serve!
Notes
Pro Tips:
- Sausage:
- I purchase links of uncooked turkey sausage and remove them from the casings prior to cooking. (Hot or mild may be used. I use hot as I like a little heat.)
- Regular sausage or chicken sausage may also be used.
- If needed, ground chicken or turkey may be used, although they won’t be quite as flavorful and should be seasoned with salt/pepper prior to cooking.
- Wine: Pinot grigio, chardonnay, or sauvignon blanc are perfect for deglazing the pot in this recipe. Chicken broth may also be used.
- The soy sauce, hot sauce, and mustard powder can’t be tasted outright but act as flavor enhancers in this soup. The hot sauce is optional, I use Frank’s Hot Sauce.
- Spinach can be used instead of Kale if preferred.
- Frozen corn, peas, green beans, zucchini, and cabbage make great additions to this soup.
- To control the sodium: Use low or no sodium broth. You can also look for beans that have no salt added.
Storage:
- Store in an airtight container and refrigerate for up to 3 days or freeze for up to 3 months. This soup freezes and reheats very well!
The nutritional information provided is an estimate and is per cup. There approximately 12 cups in this recipe.
Nutrition
- Calories: 188kcal, Carbohydrates: 17g, Protein: 12g, Fat: 8g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 0.1g, Cholesterol: 30mg, Sodium: 1100mg, Potassium: 320mg, Fiber: 5g, Sugar: 3g, Vitamin A: 3164IU, Vitamin C: 30mg, Calcium: 113mg, Iron: 5mg
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