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One-Pot Chickpea, Kale & Tomato Soup
Spicy
Veggie
Easy Prep & Clean
One-Pot Chickpea, Kale & Tomato Soup

with Couscous, Parmesan & Garlic Ciabatta

5 min
Difficulty: 1/3
Italian

No matter the weather, it’s easy to crave a big bowl of soup (i.e. the culinary equivalent of a bear hug). Enter this hearty, soul-warming veggie rendition. It’s chock-full of goodness—chickpeas, onion, carrot, tomatoes, a bevy of Italian herbs, chewy couscous, tender kale, and Parmesan. And because no good brothy bowl is complete without something crunchy for dunking, we’re also throwing in a side of toasty, buttery garlic ciabatta. Soup’s on!

Allergens

Wheat
Milk
Soy

Utensils

Small Bowl
Large Pot
Peeler

Tags

Spicy
Veggie
Fall
Easy Prep & Clean
Seasonal
Fall-flavours
Ingredients
Onion

Onion

1 unit

Carrot

Carrot

3 ounce

Garlic

Garlic

1 clove

Israeli Couscous

Israeli Couscous

2.5 ounce

Kale

Kale

4 ounce

Tuscan Heat Spice

Tuscan Heat Spice

1 tablespoon

Chickpeas

Chickpeas

1 unit

Crushed Tomatoes

Crushed Tomatoes

13.76 ounce

Veggie Stock Concentrate

Veggie Stock Concentrate

1 unit

Mushroom Stock Concentrate

Mushroom Stock Concentrate

1 unit

Parmesan Cheese

Parmesan Cheese

3 tablespoon

Ciabatta Bread

Ciabatta Bread

1 unit

Salt

Salt

Pepper

Pepper

Olive Oil

Olive Oil

Butter

Butter

Garlic Powder

Garlic Powder

1 teaspoon

Preparation
1
Prep

• Wash and dry produce. • Trim, peel, and dice carrot into 1⁄2-inch pieces. Halve, peel, and dice half the onion (whole onion for 4 servings). Peel and mince garlic. Remove and discard any large stems from kale.

2
Cook Veggies

• Heat a large drizzle of olive oil in a large pot over medium-high heat. Add carrot and diced onion; cook, stirring occasionally, until softened, 5-6 minutes. • Add a drizzle of olive oil, then stir in garlic, Tuscan Heat Spice, and half the garlic powder (you’ll use the rest later); cook until fragrant, 30 seconds.

3
Start Soup

• Stir chickpeas and their liquid, crushed tomatoes, veggie stock concentrate, mushroom stock concentrate, 3 1⁄2 cups water (7 cups for 4 servings), and a big pinch of salt into pot with veggies. • Bring to a boil, then reduce to a low simmer; cook, uncovered, until carrot is just softened, 13-15 minutes.

4
Finish Soup

• Once carrot is just softened, stir in couscous and kale. Cover pot and cook until couscous is tender and kale is wilted, 7-9 minutes. • Uncover and stir in half the Parmesan (save the rest for serving). Taste and season generously with salt and pepper. Turn off heat.

5
Make Garlic Ciabatta

• Meanwhile, halve ciabatta. • Place 2 TBSP butter (4 TBSP for 4 servings) in a small microwave- safe bowl; microwave until softened, 10-15 seconds. Stir in remaining garlic powder and season with salt and pepper. • Toast ciabatta, then spread cut sides with garlic butter. Halve each piece on a diagonal.

6
Serve

• Divide soup between bowls. Sprinkle with remaining Parmesan and serve with garlic ciabatta on the side.

Nutrition per serving

880

kcal

Calories

31

g

Fat

11

g

Saturated Fat

109

g

Carbohydrate

24

g

Sugar

13

g

Dietary Fiber

26

g

Protein

40

mg

Cholesterol

1460

mg

Sodium

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