Recipe description
October 2, 2026
Anti-Inflammatory Kale Chickpea Soup
A cozy, fiber-rich soup with kale and chickpeas for balanced gut-friendly eating.
Anti-Inflammatory
High Fiber
Legume Rich
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, celery, milk, peanut, mustard, sesame, sulfites, lupin, shellfish
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, kale, and other vegetables.
- Includes diverse plant foods, olive oil, turmeric, cumin, and chili.
- Provides a practical, satisfying meal with legumes, vegetables, and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Kale
4
cup
Chickpea
6
tablespoon
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
3
clove
Carrot
2
piece
Celery
1
piece
Vegetable broth
4
cup
Turmeric
1
teaspoon
Seed, cumin
1
tablespoon
Lemon juice
2
teaspoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Chilli, red
1
piece
Instructions
1
Rinse and drain the chickpeas, then chop the onion, garlic, carrot, and celery.
2
Heat the olive oil in a large pot over medium heat and sauté the onion for 3–4 minutes until softened.
3
Add the garlic, carrot, celery, and red chilli and cook for another 3 minutes, stirring occasionally.
4
Stir in the cumin and turmeric and cook for 30 seconds until fragrant.
5
Add the chickpeas and vegetable broth, bring to a boil, then reduce the heat and simmer for 15 minutes.
6
Stir in the chopped kale and simmer for 5–7 more minutes until the kale is tender.
7
Season with salt and black pepper, then finish with fresh lemon juice.
8
Ladle into bowls and serve warm.
More Recipes For Your Gut
Nutrition
315 kcal
Calories
10 g
Protein
35 g
Carbohydrates
10 g
Fiber
8 g
Sugar
16 g
Fat
2.5 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this kale chickpea soup make?
The recipe makes 2 servings.
Is this kale chickpea soup vegan?
Yes, it is vegan as written, provided the vegetable broth is vegan.
Can I use canned chickpeas?
Yes. Rinse and drain canned chickpeas before adding them to the soup.
Can I use dried chickpeas instead?
Yes, but cook them fully first. Use the same prepared quantity as the recipe.
Can I substitute another leafy green for kale?
Yes. Spinach, chard, or collard greens can work, though cooking times may vary.
How long does this soup keep in the refrigerator?
Store it in an airtight container and refrigerate it promptly. It is best used within 3 days.
Can I freeze this soup?
Yes. Freeze cooled soup in suitable containers for up to 3 months. The kale may become softer after thawing.
Is this soup anti-inflammatory?
It contains vegetables, chickpeas, olive oil, and spices that fit a varied, balanced diet, but it is not a medical treatment or a guaranteed way to reduce inflammation.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.