Marry Me Chickpea Soup with Kale Is Creamy Comfort in a Bowl

Click here to view original web page at www.eatingwell.com

This creamy chickpea soup was inspired by Marry Me Chicken, a dish that features chicken and sun-dried tomatoes. We gave this dish a plant-based spin by swapping out the chicken for chickpeas and kale to create a cozy, warming meal perfect for cooler weather. Tested by Amanda Stanfield Reviewed […]

Click here to view original web page at www.eatingwell.com

This creamy chickpea soup was inspired by Marry Me Chicken, a dish that features chicken and sun-dried tomatoes. We gave this dish a plant-based spin by swapping out the chicken for chickpeas and kale to create a cozy, warming meal perfect for cooler weather.

Tested by

Amanda Stanfield

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Active Time:

35 mins

Total Time:

35 mins

Servings:

4

Nutrition Profile:

No Added Sugar Gut Healthy Anti-Inflammatory Mediterranean Diet Sesame-Free Weight Loss Nut-Free Healthy Pregnancy Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free

If you like Marry Me Chicken, you’re going to fall in love with Marry Me Chickpea Soup with Kale. With the perfect amount of creaminess from heavy cream, cream cheese and Parmesan cheese, this vegetarian version of our “marry me” recipes replaces the chicken with fiber- and protein-rich chickpeas. Tangy sun-dried tomatoes complement the sweet shallots and garlic, while kale not only provides a dose of leafy greens but also adds earthy heartiness that balances the warm, rich broth. This cozy soup is perfect for weeknights, too, because it comes together in just 35 minutes and is made in one pot. Keep reading for our expert tips, including how to ensure the ingredients all meld together.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

• Cubing your cream cheese helps it soften more quickly, allowing it to melt and blend more evenly into the soup.
• Kale requires a longer cooking time than other tender greens, like spinach. If you prefer, you can substitute spinach, but cook it for only about a minute—just until it wilts. Curly kale can also be used.
• To ensure that the heavy cream, cream cheese and Parmesan cheese melt together without breaking or separating, add them to the soup off the heat.
• For an extra umami boost, add a Parmesan cheese rind to the soup while it simmers. Remember to remove and discard it before serving.

Nutrition Notes

• Chickpeas are a type of legume and bring plant-based protein power, as well as a healthy dose of fiber to this dish. If you’re looking for non-animal iron sources, chickpeas should definitely be on your list.
• Kale is one of the cruciferous veggies and, like all cruciferous vegetables, is loaded with fiber and disease-fighting antioxidants. In particular, kale has been linked with preventing cancer and heart disease, as well as supporting a strong immune system and bones.
• Vegetable broth doesn’t add a whole lot of nutrition to this soup—although, depending on the brand, it might add some fiber and vitamin A. One thing to watch out for with any broth is the sodium content. We recommend choosing no-salt-added vegetable broth, which allows you to control the amount of salt in your bowl.
• Sun-dried tomatoes are tomatoes that have typically been salted and then dried in the sun or a dehydrator. This concentrates the tomatoes so that an equal amount of sun-dried tomatoes will have a greater amount of nutrients—including fiber and vitamins A and C (and sodium from the drying process)—than fresh tomatoes. Sun-dried tomatoes have a wonderful toothsome texture and tangy flavor.

Cook Mode (Keep screen awake)

Ingredients

• ½ cup chopped drained julienne-cut sun-dried tomatoes in oil with herbs, plus 1 tablespoon oil from jar, divided

• 1 tablespoon unsalted butter

• 1 large shallot, chopped (about ½ cup)

• 2 tablespoons unsalted tomato paste

• 4 cloves garlic, minced

• 2 (15-ounce) cans no-salt-added chickpeas, rinsed

• 6 cups unsalted vegetable broth

• 1 small bunch Tuscan kale, stemmed and roughly chopped (about 3½ packed cups)

• ½ teaspoon salt

• ½ cup grated Parmesan cheese, divided

• ⅓ cup heavy cream

• 2 ounces cream cheese (¼ cup), cubed and softened

• 2 tablespoons chopped fresh basil, plus small leaves for garnish

Directions

1. Heat 1 tablespoon sun-dried tomato oil and 1 tablespoon butter in a large Dutch oven over medium heat until melted and shimmering. Add chopped shallot; cook, stirring often, until softened, 2 to 3 minutes.

2. Stir in ½ cup sun-dried tomatoes, 2 tablespoons tomato paste and the minced garlic; cook, stirring constantly, until the tomatoes are slightly broken down and deep red in color, about 2 minutes.

   
   
   
   
   

3. Stir in rinsed chickpeas, 6 cups broth, chopped kale and ½ teaspoon salt. Bring to a boil over medium heat; cook, uncovered and stirring occasionally, until the kale is tender and the mixture is slightly reduced, 15 to 20 minutes.

   
   
   
   
   

4. Remove from heat. Add 6 tablespoons Parmesan ⅓ cup cream and the cubed cream cheese; stir until melted and combined, about 1 minute. Stir in 2 tablespoons basil. Divide among 4 bowls; top with the remaining 2 tablespoons Parmesan. Garnish with basil leaves, if desired.

   
   
   
   
   

Nutrition Information

Serving Size: about 2 generous cups

Calories 540, Fat 26g, Saturated Fat 12g, Cholesterol 57mg, Carbohydrates 55g, Total Sugars 8g, Added Sugars 0g, Protein 21g, Fiber 12g, Sodium 737mg, Potassium 803mg

Frequently Asked Questions

• 
  How should I store and reheat leftovers?
  
  
  
  

  Store leftovers in airtight containers in the refrigerator for up to 3 days or freeze them for up to 3 weeks. Portioning them into multiple containers will also help them thaw more quickly. You can reheat the soup in a pot on medium heat or in the microwave on Medium, checking it at 1-minute intervals.

  
  
  
  
• 
  What should I serve with chickpea soup?
  
  
  
  

  Serve the soup with a piece of crusty bread. It would also pair well with a rotisserie chicken, store-bought or homemade, along with a green salad like our Herb & Arugula Salad with Balsamic Vinaigrette or Best Caesar Salad with Crispy Parmesan. Another option is to enjoy the soup with a comforting grilled cheese sandwich, like our Sweet Potato Grilled Cheese or a classic Grilled Cheese and Tomato Sandwich.

  
  
  
  

EatingWell.com, January 2025

Additional reporting by

Carrie Myers, M.S.

and

Linda Frahm

Reviews (3)

What do you think of this recipe? Share your experience to help others.

EatingWell Member

01/14/2025

For people that don't eat cheese would adding white potato add the thickening necessary for this soup. It sounds delicious as shown. I'm going to try to make as you provided and a version with the potato. Thank you so much. The pictures are beautiful

EatingWell Member

01/13/2025

Can’t wait to whip this out for soup season!

EatingWell Member

01/13/2025

I definitely want to eat this on a chilly fall day. The sun-dried tomato broth is deliciously savory and infused with notes of parm and garlic. The kale is nicely tender but still earthy and hearty. The chickpeas add a meaty texture without there being any meat in there. 10/10 would recommend!