Name: Spicy Sausage and Chickpea Soup
Prep time: 5 min
Cook time: 35 min
Ingredients: 1 lb ground spicy chicken sausage; 2 Tbsp extra virgin olive oil, divided; 3 garlic cloves, minced; 3 carrots, chopped; 1 small yellow onion, diced; 4 c low-sodium chicken broth; 1 c water; 2 13.4 oz cans chickpeas, drained; 1 tsp dried basil; ½ tsp dried thyme; ½ tsp salt; ¼ tsp black pepper; ⅛ tsp caraway or fennel seeds; 6 c kale, chopped; 1 Tbsp apple cider vinegar; zest of 1 orange; 5 Tbsp basil pesto (for garnish)

This Spicy Sausage and Chickpea Soup is next level yumminess. Spicy chicken sausage, nutty chickpeas, crunchable carrots, powerhouse kale, and citrus notes from lemony pesto and orange peel come together in a deliciously simple soup.

This immune system supporting soup will have you saying, ‘what flu season?’ *insert flex arm emoji here. 😉

Overhead view of two bowls of Spicy Sausage and Chickpea Soup, yellow checkered napkin, zester, and zested orange.

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Our Favorite Ingredients

The major players in this soup are delicious AND nutritious!

Chickpeas – Chickpeas are a nutrient-dense and a great source of plant-based protein. They’re loaded with protein, fiber, and vitamins and minerals. Plus they are super CHEAP! Your wallet will thank ya.
Chicken (or Turkey) Sausage – Chicken (or turkey) sausage is a perfect substitute for typical pork sausage. The result is a considerably leaner animal-based protein with a fraction of the fat and sodium content of pork sausage, but no sacrifice in flavor. Yum, count me in! If you’re opting for a full plant-based soup, omit the sausage.
Kale – Kale is the king of all superfoods. It is arguably one of the most nutrient dense plant foods in existence. Kale is packed full of antioxidants, minerals, and more than 100% of the Daily Value (DV) of Vitamin A, Vitamin C, and Vitamin K. Loading up on this powerhouse veg, especially during flu season, is definitely a must! Plus it’s super simple to sneak into soups, smoothies, and a variety of other dishes.

Looking for some great ways to get more kale in your life? Check out these recipes for Mint Chocolate Chip Smoothie, Chocolate Cherry Smoothie, Fall Minestrone Soup, Stuffed Sweet Potatoes with Miso Butter Farro, and Sweet Potato and Peanut Stew.

Zoom in 45 degree view of bowl of Spicy Sausage and Chickpea Soup

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Step 1: Cook Chicken Sausage

First, heat 1 Tablespoon of olive oil in a large Dutch oven over medium heat. Add the chicken sausage to the pot. Break the sausage into large chunks using a wooden spoon. Stir consistently to ensure even browning.

If you’re starting from links, cut open the casing along the length of the link and remove the ground meat using your hands or a spoon. I’ve found that cutting lengthwise makes it super easy to pop the meat out from the link right into your pan.

Cook the sausage until it is no longer pink and is browned in places, about 4 to 5 minutes. Drain any rendered grease from the pot.

Recommended sausage brand: We like Sprout’s hot Italian chicken sausage or Honeysuckle White Italian Turkey Sausage. Both are high-quality products that replace fatty and salty pork sausage with a leaner protein source. Plus we have tried and tested countless chicken and turkey sausages, and these brands have won our hearts! Say no to rubbery, hot-dog style chicken sausage that most brands churn out and say YES to REAL ground turkey and chicken meat from reputable brands.

If you’re wanting to make this soup plant-based, omit step 1 and move to step 2.

zoomed out overhead shot of single bowl of soup, with zester, orange, and checkered napkin gathered near bowl.

Step 2: Create Broth and Simmer Soup

Once you have drained the grease from the Dutch oven, add the remaining 1 tablespoon of olive oil, garlic, onion, and carrots. Cook over medium heat 3 to 4 minutes, or until the carrots begin to soften.

Add the broth and water to the pot. Season with salt, pepper, basil, thyme, and fennel/caraway seeds. If you are not able to find hot/spicy sausage, use the sweet Italian sausage variations and add a few shakes of red pepper flakes, cayenne pepper, or chipotle pepper seasoning to spice things up.

Simmer the broth for 10 to 15 minutes.

If you’re wanting to keep this soup plant-based, use vegetable broth in place of chicken broth.

Zoom in of bowl of Spicy Sausage and Chickpea Soup

Step 3: Add Chickpeas, Kale, Vinegar and Garnishes

Once the soup has simmered for a duration, add the chickpeas to the soup. Cook another 5 minutes to warm and slightly soften the chickpeas.

Just before serving, fold in the kale. Cook another minute or two, until the kale is slightly wilted. Stir in the apple cider vinegar and orange zest. Remove from heat.

Divide the soup among bowls. Top with a generous dollop of pre-prepared pesto or fresh prepared pesto. I use a shallow tablespoon per bowl. Garnish with additional orange zest and/or parmesan cheese, if desired.

If you’re going plant-based, omit the cheese and check the ingredients on your store-bought pesto, as most brands include parmesan cheese.

Let us know what you think about this Spicy Sausage and Chickpea Soup in the comments and be sure to tag us in your creations on Instagram @sticksscratchkitchen.

Check out these other awesome soups, stews and broth-based dishes for you next dinner inspiration:

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