April's Fiery Chickpea and Kale Soup
April's Fiery Chickpea and Kale Soup balances gentle heat from red pepper flakes with earthy toasted cumin and tender chickpeas. Savory aromatics mingle with leafy kale for a hearty, comforting bowl, brightened by fresh parsley and a sprinkle of Parmesan. Serve it for a cozy weeknight dinner or a warming lunch on a chilly day.
- Prep20 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in April's Fiery Chickpea and Kale Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 64 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 33 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 43
- Heart Health
- 91
- Metabolic
- 57
- Digestive
- 35
- Inflammatory
- 56
- Performance
- 63
- General Wellness
- 1
Warm olive oil over medium heat in a medium pot. Add cumin seeds and red pepper flakes; cook, stirring, until fragrant, about 30 seconds. Add the onion, carrot, celery, and garlic; cook, stirring, until the onion is soft and translucent, about 5 minutes. Stir in the chicken broth, chickpeas, and kale.
- 2
Bring the soup to a simmer and cook until the kale is tender, 10 to 15 minutes. Season with salt and pepper; stir in the parsley. Remove from the heat; sprinkle with Parmesan cheese.
- Calories 280.61 kcal Moderate 14%
- Protein 17.12 g Good Source 34%
- Carbohydrate 35.34 g 13%
- Total Fat 9.14 g Moderate 12%
- Saturated Fat 1.64 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 20.35 mg Moderate 7%
- Sodium 1038.51 mg High 45%
- Dietary Fiber 9.25 g Good Source 33%
- Total Sugars 2.79 g --
- Added Sugars 0.05 g Low Source 0%
- Calcium 194.93 mg Moderate 15%
- Iron 4.98 mg Good Source 28%
- Potassium 598.86 mg Moderate 13%
- Vitamin A 512.3 mcg Good Source 57%
- Vitamin C 124.3 mg Good Source 138%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Celery
- Garlic 🧄
- Onions 🧅
About This Recipe
April's Fiery Chickpea and Kale Soup is made with 13 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Carrot, Celery, Chicken Broth, and Diced Yellow Onion. Each serving provides about 280.61 kcal, and is a good source of protein.
Recipe Questions
- What is April's Fiery Chickpea and Kale Soup made of?
- The main ingredients are Carrot, Celery, Chicken Broth, Diced Yellow Onion, Fresh Parsley. The full list of 13 is above.
- How long does it take to make April's Fiery Chickpea and Kale Soup?
- About 40 mins in total: 20 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 280.61 kcal. The full nutrition breakdown is above.
- Is April's Fiery Chickpea and Kale Soup easy to make?
- This recipe is rated easy, with 13 ingredients and 2 steps.
- Is April's Fiery Chickpea and Kale Soup healthy?
- April's Fiery Chickpea and Kale Soup has an easyChef Pro health score of 61/100. Per serving, it provides 280.61 calories and 17.12 g of protein, or 34% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 1038.51 mg (45% of the Daily Value) and saturated fat at 1.64 g (8% of the Daily Value). It contains Milk, Celery, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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