This spicy chickpea kale soup is a nourishing, oil-free, plant-based soup that’s packed with flavor, protein, and fiber while staying light and weight-loss friendly. Made without any oil or refined sugar, this hearty vegan soup is perfect for clean eating, whole-food plant-based diets, and anyone looking for a comforting yet healthy meal.
The base of this soup starts with blended garlic, ginger, and onions, gently sautéed without oil to release deep, aromatic flavor. Tomato puree is then added and cooked down to create a rich, tangy foundation. Cooked chickpeas provide plant protein and make this soup filling and satisfying, while warm spices like turmeric, coriander, chili powder, and salt add anti-inflammatory benefits and bold heat.
Fresh kale is stirred in at the end, adding iron, antioxidants, and fiber, making this soup ideal for digestion and gut health. A heaping tablespoon of natural peanut butter is mixed in just before serving, giving the soup a creamy, velvety texture without dairy, cream, or oil.
This vegan chickpea kale soup is high in protein, high in fiber, dairy-free, gluten-free, and perfect for meal prep, cozy dinners, or a nourishing lunch. It’s a warming, spicy, and satisfying soup that proves you don’t need oil or refined sugar to create depth, creaminess, and comfort in healthy cooking.
https://www.youtube.com/shorts/D4JTWU1wz0cA hearty, oil-free chickpea kale soup made with garlic, ginger, onions, tomato puree, warming spices, and protein-rich chickpeas. Finished with kale and a spoon of peanut butter for natural creaminess, this vegan, no refined sugar soup is filling, comforting, and perfect for healthy weight loss.
Puree the garlic, ginger, and onions together until smooth.
Heat a pot over medium heat and add the pureed mixture. Cook for a few minutes, stirring frequently. Since this is an oil-free recipe, add small splashes of water if the mixture starts sticking. Cook until the mixture softens and becomes slightly translucent.
While the onion mixture is cooking, puree the tomatoes. Add the tomato puree to the pot and cook, stirring occasionally, until the mixture reduces slightly and deepens in color.
Add the turmeric powder, coriander powder, chili powder, black pepper and salt along with a splash of water. Mix well and cook for about 5 minutes, allowing the spices to bloom.
Add the cooked chickpeas to the pot, then pour in 32 ounces of water. Stir, bring to a gentle simmer, and cook for another 5 minutes.
Add the kale and cook until it wilts and reduces in volume.
Once the soup begins to thicken slightly, add the peanut butter and stir well until fully incorporated and creamy.
Remove from heat and serve the soup hot.
Servings 4
Serving Size 1/4 of the recipe (375 g)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.