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Chickpea Kale N’ Rice Stoup – (stew+soup)

Chickpea Kale N’ Rice Stoup – (stew+soup)


Admittedly, this recipe was not planned…because this recipe was born from one of those many moments that started with the question, “What’s for dinner?” After the question was asked in this instance, I took to the fridge and pantry. I saw a giant bag of kale in the refrigerator that needed to be used. My first thought was just cooked kale as a side, however I wanted to do something with it that wasn’t so standard. After staring blankly in the fridge for another minute or two, I closed it with a sigh and headed for the pantry.

What’s with the name?

I wasn’t sure if this should be called a soup or a stew. No one in the family knew, so we decided on both: STOUP

“Stoup for, ‘stupid we haven’t done this before’.” -wife

chickpea and kale soup

In the pantry, there always seems to be too many options to try to come with an idea. Too many ingredients and too many choices. One stuck out to me though: my canned chickpeas. For some reason, these guys always grab my attention when I’m needing ideas. I think it’s because I was without chickpeas in my life for the longest time, so almost any dish containing them is fairly new to my family and I. With the kale still fresh in my mind, I took to Pinterest and Google with the keywords “kale” and “chickpea.” Little did I know of all of the dishes that were coming up in the searches and one really stood out to me…..

Chickpea and Kale Soup

onions and carrots for chickpea and carrot stoup

This looks of this soup and me hooked from the very get go. The little bits of forest green kale spread among the plump chickpeas that have soaked up the almost-creamy broth. I had to make this.

kale for chickpea and kale stoup

I saw a lot of versions of this soup/stew online however, I wanted to keep mine true to what I enjoy in a stew. If there’s no meat it needs to be hearty. The chickpeas are perfect for that. They are as just, if not MORE satisfying than any meat in a stew like this one.

I wanted to add the tomatoes to give it some brightness and acidity in addition to balancing out the richness of the chickpeas and the earthiness of the kale. They also added great color.

chickpeas sauteing with rice, onions, carrots and garlic

This soup didn’t need any other veggies because I wanted the chickpeas to remain the focus. To give the soup some more body without stealing the spotlight, I added some rice. This also made the soup go wayyyyy further. We had two meals worth of leftovers for 5 people one meal and 4 the next.

chickpea and kale stoup


  • 2 14.5oz cans of Chickpeas, drained and rinsed
  • 1 14.4 oz can of diced tomatoes
  • 1 medium onion, diced small
  • 3 cloves garlic, minced
  • 1 carrot, peeled and sliced, big slices halved
  • 1 tsp each fresh basil, minced; dried oregano and dried parsley
  • salt and pepper
  • 1 cup uncooked rice, your favorite white variety
  • 6-7 cups vegetable broth (or chicken)
  • 2 1/2 cups chopped kale, washed
  1. In a large dutch oven or sauce pan, heat 2 tbsp of olive oil over medium high heat until just smoking. Add onion, carrot and 1/2 tsp of salt. Stir well to combine and cook, stirring frequently, for 8- 10 minutes or until carrots and onions and softened and beginning to brown.
  2. Add garlic, basil, oregano and parsley. Stir to combing and cook another 3 minutes stirring frequently.
  3. Add rice and saute another 5-7 minutes or until ends of rice become translucent. Stir in chickpeas and cook another 3 minutes stirring almost constantly.
  4. Add the can of tomatoes, juice included, and the broth of choice. Stir well and bring to a boil. Reduce heat to low, and simmer for 20 minutes, adding Kale after.
  5. After the 20 minutes is up, test a piece of kale to make sure it is cooked through. If it is, check for seasonings, adjust accordingly, and serve.