Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Kale, chopped | 280 g | Bitter, Astringent · Cooling |
 Cooked chickpeas | 380 g | Sweet, Astringent · Cooling |
 Carrot, diced | 150 g | Sweet, Bitter · Heating |
 Fresh thyme | 4 g | Pungent · Heating |
 Olive oil | 16 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1400 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the chopped kale and cooked chickpeas and diced carrot into even pieces.
- Warm the olive oil; bloom the cumin and soften the fresh thyme.
- Add the main ingredients and water, bring to a boil, then lower to a steady simmer.
- Cook until everything is completely tender; mash or blend part of the soup to give the broth body.
- Add the rock salt, simmer for three more minutes, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-soup adaptation)
Kale Chickpea Soup is a vegetable-forward soup served warm with a fully cooked texture. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Kale Chickpea Soup
| Nutrient | Per 100g | Per Serving (1 serving (559g)) |
|---|---|---|
| Energy (Calories) | 50 kcal | 280 kcal |
| Protein | 1.9 g | 10.4 g |
| Total Carbohydrates | 5.6 g | 31.5 g |
| Dietary Fiber | 1.9 g | 10.9 g |
| Total Sugars | 1.2 g | 6.7 g |
| Total Fat | 2.5 g | 13.8 g |
| Calcium | 45.7 mg | 255.7 mg |
| Iron | 0.80 mg | 4.50 mg |
| Magnesium | 14.0 mg | 78.2 mg |
| Phosphorus | 36.6 mg | 204.6 mg |
| Potassium | 114 mg | 640 mg |
| Sodium | 138 mg | 774 mg |
| Zinc | 0.32 mg | 1.80 mg |
| Copper | 0.07 mg | 0.41 mg |
| Manganese | 0.13 mg | 0.74 mg |
| Selenium | 0.7 µg | 3.9 µg |
| Vitamin C | 12.6 mg | 70.3 mg |
| Vitamin A (RAE) | 86.8 µg | 485.6 µg |
| Vitamin E | 0.52 mg | 2.93 mg |
| Vitamin K | 51.8 µg | 289.9 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.21 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.69 mg |
| Vitamin B6 | 0.05 mg | 0.28 mg |
| Folate (DFE) | 34.9 µg | 195.5 µg |
| Choline | 7.4 mg | 41.7 mg |
