A spoonful of Mama Anderson’s special chickpea soup will bring a smile to your face. Like a big hug in a bowl, it brings the fiber and protein or chickpeas together with garden-fresh healthy vegetables. This is one “super soup” that’s not only easy to make, but will help keep you healthy and happy year around. Yes, ma’am.

Serves 6-10


2 cups (320 g) 13 Foods frozen chickpeas*
1 tsp (5 mL) olive oil
1 cup (160 g) chopped onion
1 cup (100 g) chopped celery
1 cup (120 g) chopped carrots
1 bay leaf
1 cup (70 g) chopped kale
1 cup (70 g) shredded cabbage
1 garlic clove, minced
4 cups (1 L) water or vegetable stock
1 tsp (2 g) oregano, ground
1 tsp (1.5 g) thyme, ground
1 tsp (6 g) salt
½ tsp (1 g) black pepper


  • In deep saucepan, heat olive oil on medium heat. Add chopped onion, chopped celery, chopped carrots and bay leaf. Cook until almost tender, about 10 to 15 minutes.
  • Add chopped kale, shredded cabbage and minced garlic. Cook until softened, about 5 to 10 minutes.
  • Add our luscious chickpeas and water or vegetable stock, oregano, thyme, salt, and pepper. Simmer 10 minutes. Serve.
  • Option: Add ½ lb to 1lb (225 to 450 g) cooked cubed chicken

*Cook according to package directions.

PER SERVING (⅛ of recipe for all first ingredients & excluding optional ingredients): 100 Cal, 2 g total fat (0 g sat fat), 0 mg chol, 325 mg sodium, 16 g carb (7 g fiber, 2 g sugar), 4 g protein.

Review and analysis by Janet Mann Nutrition Consulting.