White Bean and Kale Soup with Crispy Chickpeas

White Bean and Kale Soup with Crispy Chickpeas - girlheartfood.com

This White Bean and Kale Soup with Crispy Chickpeas can be prepped and cooked in about 30 minutes.  It’s so perfect for busy days, super satisfying, healthy, and budget friendly.  White navy beans are blended up with just a touch of cream to create a smooth creamy base, chili flakes give it a hint of spice and kale is added for extra hearty flavour and nutrition.  The whole lot is then topped with parmesan cheese and crispy chickpeas.  How good does that sound?

Hey guys!  How are you doing?  For my American friends, how was your Thanksgiving?  Lots of good eats, I hope!  Dressings (aka stuffing is my absolute fave and I can’t wait to have more at Christmas).  Our dressing is done very simply ’round here with bread crumbs, onion, garlic, salt pepper, lots and lots of butter and savoury.  There’s a local farm that grows savoury and dries it and that’s a big part of our dressing.  We had our thanksgiving in Canada back in October so I’m reaaaally looking forward to turkey and dressing during the holidays.  We have a dinner at my parent’s Christmas day and there is no meal on earth that beats that Christmas day meal, prepared by my momma, of course 😉  I remember one year, my father tinkered with the meal and while he can cook, don’t mess with that Christmas day dinner, ya know?

All kinds of yummy food this time of year makes this girl have to work out.  I don’t know if you can recall, but a while back I mentioned hubby and I were looking at getting another piece of exercise equipment, a water rower.  Well,  we got it!  It’s so awesome to have a new piece of equipment to use and it’s a great way to mix up the exercise routine.  It’s definitely something to keep me interested in working out so hopefully that’ll keep me going all through December when I’m indulging in all those sweet treats🍪  Balance, right?  And, if the occasional time balance means a cookie in one hand and a glass of wine in the other, then so be it 🙂

Regardless of the time of year, I always love recipes that can be made fast, especially during the weekdays. This White Bean and Kale Soup with Crispy Chickpeas fits the bill perfectly.  The fact that it can be made so quickly often prevents me from buying store-bought soup.  I love that I can control how much sodium is in there and how spicy I make it which, for me, many times, is extra spicy🔥!

White Bean and Kale Soup with Crispy Chickpeas - girlheartfood.com

The ingredients in this soup are probably ones you already have on hand and it makes for the perfect light lunch or dinner with a sandwich.  Let’s not forget about those crispy chickpeas….I could eat those for days.  Honestly, I’m lucky they even made it to the soup ’cause I ate half of them before I started taking pictures 😳

The longest part of this recipe is baking the chickpeas.  The rest is easy peasy!  You basically just cook the onion, garlic and add the spices.  Then,  add stock, cream and beans and blitz it all up. I completely puree the beans, but if you want  to leave some whole, that would be ok too!  Kale is added at the end and cooked for just a few minutes.  Then, done!  Well, put the crispy chickpeas and parmesan on there, of course.  Nothing to it, is there?

White Bean and Kale Soup with Crispy Chickpeas - girlheartfood.com

I’m so glad we got our water rower in time before Christmas.  Over the holidays I try to maintain my exercise regime.  I think it’s great for my body, but, more importantly, mentally.  If I feel like I’m staying active, I feel better about myself.  Are you the same way?  That way, when I do have that extra bite here or there, I’m ok with it.

White Bean and Kale Soup with Crispy Chickpeas - girlheartfood.com

One thing is for certain, though, is that I’m always trying to find new ways to incorporate more fiber and greens into my diet because of the health benefits.  Now, don’t get me wrong, I actually love beans, veggies and the like, but if I can make something that tastes extra good, then I’m definitely all for that and I’m sure no one would argue there 😉

White Bean and Kale Soup with Crispy Chickpeas - girlheartfood.com

Until next time, take care and chit chat again soon!


Print Recipe
White Bean and Kale Soup
This White Bean and Kale Soup with Crispy Chickpeas can be prepped and cooked in about 30 minutes. It's so perfect for busy days, super satisfying, healthy, and budget friendly. White navy beans are blended up with just a touch of cream to create a smooth creamy base, chili flakes give it a hint of spice and kale is added for extra hearty flavour and nutrition. The whole lot is then topped with parmesan cheese and crispy chickpeas. How good does that sound?
White Bean and Kale soup with Crispy Chickpeas - girlheartfood.com
Prep Time 30 minutes
Cook Time 15 minutes
White Bean & Kale Soup
Crispy Chickpeas
Prep Time 30 minutes
Cook Time 15 minutes
White Bean & Kale Soup
Crispy Chickpeas
White Bean and Kale soup with Crispy Chickpeas - girlheartfood.com
White Bean & Kale Soup
  1. In a pot on medium heat add olive oil. Add onion and cook until translucent, about 5 minutes. Add garlic and cook an additional 1 minute. Add salt, pepper, chili flakes and nutmeg.
  2. Add stock and cream to onion mixture and bring to simmer. Add beans and cook 1-2 minutes. Off heat, use an immersion blender and carefully blend beans until smooth.
  3. Back on medium heat, add kale to soup and cook about 5 minutes.
  4. Garnish with crispy chickpeas and parmesan to taste. Enjoy!
Crispy Chickpeas
  1. Ensure chickpeas are patted dry to remove excess moisture. Place them in a bowl and add remainder of ingredient and stir to combine.
  2. Place on parchment lined baking sheet and bake on 400F for about 30-35 minutes, stirring around halfway through. Watch them as it gets closer to the 30 minute mark, as they can burn quickly. They are done when they are golden in colour and crispy.
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44 thoughts on “White Bean and Kale Soup with Crispy Chickpeas

  1. Rachel @ Bakerita says:

    This soup sounds absolutely excellent on it’s own – I love white bean soup – but the addition of crispy chickpeas and parmesan makes it even more outstanding! Wish I had a big bowl of this 🙂

  2. Miriam - londonkitchendiaries.com says:

    This soup looks absolutely delicious – and how amazing does that parmesan and crispy chickpeas topping sound! We just love beans in my household and what a great and tasty way to eat healthily 🙂 You are so good staying healthy over the festive time – I have to admit I often just deal with the extra weight in January but I really like the idea of a little bit of exercise. The water rower reminds me of House of Cards – would love to have the space for it. Have a great weekend!
    Miriam – londonkitchendiaries.com recently posted…Gratin Dauphinois with Gruyere & Cheddar Cheese ToppingMy Profile

  3. karrie @ Tasty Ever After says:

    I’m so over dang turkey girl! We just finished the last of it Monday night and I was so happy. Dressing/stuffing is my fav too and we make it very simply (always used Joy of Cooking’s recipe). I’ll admit too that I LOVE cold stuffing the next day. That’s the good stuff!! 🙂
    I’d rather have this soup though. This is a keep and I’m pinning it right now. I’m going to make it this weekend. Thanks for sharing this yummy recipe darling 😉
    PS: you guys have to come visit year for next year’s Thanksgiving.
    karrie @ Tasty Ever After recently posted…Spicy Feta DipMy Profile

    • Girl Heart Food says:

      Haha! I do love turkey, but I know what you mean. Only so much you can eat, right? We didn’t have turkey at our thanksgiving in October, so now I’m totally craving it and looking forward to it at Christmas. You never know, maybe hubby and I will randomly cook one, lol 😉 Thanks so much, girl!! And visiting at thanksgiving sounds like it would be freakin’ fantastic!! XOXO

  4. Jolina says:

    This soup looks awesome Dawn! Just what we need as the weather continues to dip here (what am I complaining about?? Prolly colder there now right?). We’ve been getting our fair share of soup though (gasp) most of them have been ordered in so I think it’s time for something homemade. This is just the thing to do it! And yay on your new exercise machine. I have a spin bike I haven’t used since the summer but hey, I’ve been busy. Eating cookies. LOL. You’re right, gotta exercise more!

  5. Shashi at RunninSrilankan says:

    Dawn, I love this idea of pureeing the beans! I’ve pureed cauliflower before to “creamify” and thicken up a soup – but never tried beans! Now I must try this soup, I’m not a huge fan of store bought soup (unless it’s used in a recipe) so easy *AND SPICY* soups like this are my jam! I just might have to use coconut milk because my stomach and cream don’t get along but am thinking that wouldn’t make a whole difference. Oooh and LOVE those crispy chickpeas added in!
    Hoping your week is going well!
    Shashi at RunninSrilankan recently posted…Pumpkin Pie WafflesMy Profile

    • Girl Heart Food says:

      Yay! Thanks so much, Shashi!! It certainly is a great way to add that rich flavour without all the calories. I’m sure coconut milk would be absolutely lovely in here too. The crispy chickpeas are pretty tasty…though, I almost ate them all before they made it to the soup, lol. Hope you’re having a great week too 🙂

  6. Tracy | Baking Mischief says:

    Rowers are so fun! I used to use one in college that had a racing game built into it, so I’d row like crazy trying to be fast enough to beat the machine. 🙂 It’s definitely a good alternative to working out outside during the winter!

    This soup looks so good. I’d never considered adding crispy chickpeas to soup before, but that’s such a great idea! Pinning!
    Tracy | Baking Mischief recently posted…Small-batch Giant Christmas CookiesMy Profile

  7. annie@ciaochowbambina says:

    If I could reach through the screen and pluck one of those crispy little chick peas off the board I would! Love that you topped this bowl of comfort with them! I hear you about the new equipment…we also got a rower! Great minds!! 😉 And we love it! Our holiday was wonderful! Finished yesterday when we dropped Chels off to the airport . 🙁 But she’ll be back for Christmas!! Have a great week, my dear! xoxo
    annie@ciaochowbambina recently posted…Bacon Wrapped Tater Tots with Sour Cream & Chive Dipping SauceMy Profile

    • Girl Heart Food says:

      Hehehe…I hear ya, Annie! I was munching away on those as I was taking pics. They’re addictive! Awesome! You have a rower too? I really enjoy it so far too and it’s so nice to mix things up from the treadmill. Christmas will be here before you know it and all you guys will be sitting down for games and good food again 😉 Have a great week too! XOXO

  8. Sues says:

    A rower sounds like the best idea everrr. I seriously need to invest in some home workout equipment, so that I’ll be able to work off all of my holiday indulging, instead of sitting lazily on my couch. This soup looks sooooo good… the spicier the better if you ask me!!

  9. David @ Spiced says:

    This sounds like my kind of soup, Dawn! Those crispy chickpeas in there are just pure genius. But I’m more hooked on the fact that this is super creamy and not loaded with heavy cream. (Don’t get me wrong…I have no problem with a nice heavy cream soup…but we’re trying to watch what we eat around here.) It’s getting super cold here, and I’m about ready to start churning out some soups…and I think this one needs to be on the list. Yum!! 🙂
    David @ Spiced recently posted…Peppermint Oreo Cookie BallsMy Profile

    • Girl Heart Food says:

      Yay! That’s what I was going for…that creaminess, but not loaded with calories and fat. It’s especially good to watch the calorie intake now because in a few weeks there will be so much sweet treats and food going around. So happy you like the recipe and hopefully you will get a chance to try it out. Thanks David!

  10. Kevin | Keviniscooking says:

    Hi Dawn! This one sounds quite relish. I love the addition of the crispy chickpeas… it’s the little things ya know? 🙂 Funny when you mentioned that new piece of equipment I instantly thought of Frank Underwood rowing and swishing out his frustrations from the Netflix show House of Cards! LOVE that show and while I was up in Portland got hooked on Downton Abby, never saw that one either. Anyways, the top view photos of the soup are so good, makes me want a bowl now, forget my coffee.
    Kevin | Keviniscooking recently posted…Five Spice Roasted Chicken ThighsMy Profile

    • Girl Heart Food says:

      It definitely is the little things, Kevin! That’s so true! I love the rower, though I do get a little nauseous after using is for a bit….not quite used to the motion of it. Funny, isn’t it? I watched a little of Douwnton Abby and really enjoyed it. There’s too many shows and so little time. i love to save them for the weekend and catch up. Thanks for the kind words, my friend!

  11. Cheyanne @ No Spoon Necessary says:

    Omg, I am obsessed with working out in general, but around the holidays? Look out, this girl needs two-a-days! Too many damn cookies to work off! Lol. So cool you got a rowing machine!! Those are awesome. Speaking of awesome – this soup!!! Love the creamy white beans with kale!! And those crispy chickpeas? I’ll take ’em ALL!! Cheers, girlfriend! <3
    Cheyanne @ No Spoon Necessary recently posted…Skillet Honey & Pomegranate Chicken ThighsMy Profile

  12. Gayle @ Pumpkin 'N Spice says:

    Dressing is a favorite of mine too, and just like you, I like it on the simple side with LOTS of flavor! Sounds like your mom is such a good cook! And that’s great that your dad tried to help, but I agree, don’t mess with Christmas dinner! 🙂 And yay for a water rower! Sounds like that a great way to switch up your exercise routine a bit. Now onto this soup…YUM! I’ve never made a white bean soup before, but I’m loving the looks of it and how easy it is to prepare. I’m all about soup, especially in the winter, so I’ve got to add this to my menu. Pinned, of course! Hope your week is off to a great start!
    Gayle @ Pumpkin ‘N Spice recently posted…No-Bake Peppermint Bark CheesecakeMy Profile

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