This Curry Chickpea Rice and Kale Soup is full of vibrant colors and fresh vegetables. It packs a punch in the way of nutritional value and is loaded with bursting flavors. Essentially, it’s the perfect Spring time soup! Plus it’s both vegan and gluten free. 🙌🏻
While I know soup is often thought of as a cold-weather food, I’ve found I love soup pretty much all year long. I’ll admit that during the hottest months of the year, it’s likely not at the top of my list. But throughout Spring, Fall, and Winter, soup is often on our weekly rotation of meals. I love that it’s an easy way to get veggies in my kids. And I love that it makes left-overs.
I know not everyone is fond of left-overs, but I’m a big fan. Especially with this soup. The flavors and textures are just as good the second and third time around.
If you’re into curry flavored dishes, I think you’ll love this soup. I tend to chop the veggies extra small so they don’t overwhelm the chickpea rice. And the kale is one of those ingredients that you can add a little or a lot. You’ll see I added a lot, the more the merrier in my opinion. But my kids would prefer less, so feel free to adjust accordingly.
And if you’re not already convinced, check out all the nutritional benefits it has to offer.👇🏻
Nutritional Benefits of this Curry Chickpea Rice and Kale Soup:
- Kale is high in antioxidants, vitamin C, Vitamin K, and minerals such as calcium, potassium and magnesium – making it one of the most nutrient-dense foods on the planet. It has the ability to help fight cancer, minimize blood clots, and reduces cholesterol levels. (Healthline.com)
- Studies have shown chickpeas to help decrease cardiovascular risks as well as help regulate blood sugar. Chickpeas can also help reduce cholesterol levels, boost intestinal health and reduce the risk of type 2 diabetes. (Livestrong.com)
- Zucchini is a low calorie food with a rich nutritional profile – it’s a good source of Vitamin C, which helps protect your cells from free radicals. It also boosts your intake of manganese, an essential mineral. Like vitamin C, manganese protects your tissues from harmful free radicals and promotes healthy bone tissue development. (Livestrong.com)
- Carrots contain a high dose of Vitamin A – in plant based foods, this vitamin is produced by beta-carotene which has been shown to improve the health of your eyes. They are also a good source of Vitamins K, contributing to bone strength and kidney health. As well as Vitamin C which is associated with a healthy immune system and strong teeth/gums. Finally, carrots are a great source of fiber (aides in digestion, blood sugar control and weight management) and potassium (reducing your risk of stroke, high blood pressure and anxiety). (Livestrong.com)
- Curry powder is a blend of spices, typically including turmeric, ginger, garlic, and cumin, among others. Turmeric has anti-inflammatory properties, which has been shown to aide in the prevention and treatment of certain cancers. Some of the other spices often used in curry powder, such as black pepper, cinnamon, cloves, and coriander have properties that help support your digestive health. (Livestrong.com)
Curry Chickpea Rice and Kale Soup + V|GF
- 1 bag banza chickpea rice
- 1 tbsp coconut oil
- 1 large sweet onion finely chopped
- 1 clove garlic minced
- 2 cups carrots finely chopped
- 1 medium bell pepper finely chopped
- 1 cup zucchini finely chopped
- 3-4 cups kale leaves stems removed, finely chopped
- 4 cups vegetable broth
- 1 cup unsweetened almond milk
- 2 tbsp curry powder
- 1 tsp garlic powder
- 1/2 tsp cumin
- 1/2 tsp paprika
- 1/4 tsp sea salt
- 1/2 tsp black pepper
- Garnish with hemp seeds, coconut cream and fresh herbs
- Once all vegetables are prepped, cook chickpea rice according to package direction, rinse and set aside.
- Meanwhile place coconut oil, chopped onion, and minced garlic in large stock pot. Saute 3-4 minutes, then add carrots and bell pepper and cook another 2-3 minutes.
- Next add in the chopped zucchini, kale, vegetable broth, almond milk and all seasonings.
- Bring to a boil, then reduce and simmer for 20 minutes.
- Once all veggies are cooked and just before serving, add chickpea rice to soup. Stir and add any additional desired salt/pepper. Garnish with hemp hearts, coconut cream, and fresh herbs.
Adapted from Cotter Crunch’s Curried Cauliflower Rice Kale Soup.