Easy Fennel and Chickpea Soup (Healthy, Vegan & One-Pot)
This fennel and chickpea soup is easy, healthy, and vegan. Made with tomatoes, basil, kale, and pasta for a cozy one-pot meal.
Ingredients
Main Ingredients
- 2 tablespoons olive oil
- 1 large fennel bulb trimmed and thinly sliced (fronds reserved for garnish)
- 1 medium onion diced
- 4 cloves garlic minced
- 1 can 15 oz chickpeas, drained and rinsed
- 1½ cups tomato sauce
- 2 tablespoons tomato paste
- ¾ cup small pasta ditalini, elbows, or orzo work well
- 2 cups chopped kale stems removed
- ¾ cup unsweetened plant milk oat or soy preferred
Herbs & Seasonings
- ½ teaspoon dried oregano
- ½ teaspoon dried basil or extra fresh basil at the end
- ¼ teaspoon dried thyme
- ¼ –½ teaspoon red pepper flakes optional
- Black pepper to taste
- Salt to taste
Fresh Finish
- ¼ cup fresh basil chopped
Instructions
Step 1: Sauté the aromatics
- Heat olive oil in a large pot over medium heat. Add the onion and sliced fennel. Cook for 8–10 minutes, stirring occasionally, until the vegetables soften and the fennel becomes lightly golden and fragrant.
Step 2: Add garlic and herbs
- Stir in the garlic, oregano, dried basil, thyme, and red pepper flakes. Cook for 30–45 seconds, just until fragrant.
Step 3: Build the tomato base
- Add tomato paste and stir to coat the vegetables. Cook for 1–2 minutes to deepen the flavor. Pour in the tomato sauce and stir well.
Step 4: Add chickpeas and liquid
- Add chickpeas and 4 cups water or vegetable broth. Bring the soup to a gentle boil, then reduce to a simmer. Cook uncovered for 15 minutes to allow flavors to develop.
Step 5: Add pasta
- Stir in the pasta and simmer for 8–10 minutes, or until just tender. Stir occasionally to prevent sticking.
Step 6: Finish with kale and creaminess
- Add the chopped kale and plant milk. Simmer for 3–5 minutes, until the kale is wilted and the soup looks creamy and cohesive.
Step 7: Taste and adjust
- Season with salt and black pepper to taste. Stir in fresh basil just before serving.