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Chickpea and Wild Rice Soup

Chickpea and Wild Rice Soup with Kale and Cabbage

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Recipe Details


Chef Taylor’s veggie-focused recipe delivers all the comfort of our favorite winter soups. She starts with a flavorful broth, simmering vegetable stock with smoked paprika, cumin, cayenne, bay leaf, and parsley stems. It’s packed with tender carrot, dinosaur kale, and cabbage, plus crispy roasted chickpeas and chewy wild rice. Kitchen hack: The hearty grain is cooked in the broth for maximum flavor and minimal cleanup. 


  • < 600 Calories
  • Vegetarian

Quick facts

Serving size
Prep & cook time
Cooking Skill
By Chef Taylor

By Chef Taylor

Nutritional info

  • Calories 530
  • Protein 21g
  • Total Carb 84g
  • Total Fat 15g

Given the cook-at-home nature of Plated and natural variation in ingredients, nutritional information is approximated. See details.

Ingredients & Equipment

What we send

  • dinosaur kale
    6 ounces
    dinosaur kale
  • carrots
    4 ounces
  • lemon
  • parsley
    1/8 ounce
  • yellow onion
    yellow onion
  • garlic
    2 cloves
  • 15-ounce can chickpeas
    15-ounce can chickpeas
  • fresh bay leaf
    fresh bay leaf
  • shredded green cabbage
    1/3 cup
    shredded green cabbage
  • wild rice
    1/2 cup
    wild rice
  • vegetable stock
    8 ounces
    vegetable stock
  • ground cumin
    1/8 teaspoon
    ground cumin
  • ground cayenne pepper
    1/8 teaspoon
    ground cayenne pepper
  • smoked paprika
    1/4 teaspoon
    smoked paprika

What You’ll Need

  • olive oil
  • kosher salt
  • black pepper
  • baking sheet
  • 8" medium pot

Cooking Steps

  1. Prepare ingredients

    Prepare ingredients

    Preheat oven to 450°F. Rinse all produce. Trim and discard long kale stems, then thinly slice leaves crosswise. Cut carrots into ½-inch dice. Halve lemon. Roughly chop parsley leaves and stems, keeping separate. Peel onion, halve, and cut into small dice. Mince garlic. Rinse and drain chickpeas and pat dry with a paper towel, then place on a baking sheet.

  2. Roast chickpeas

    Roast chickpeas

    Add 1 tablespoon olive oil, ½ teaspoon salt, and pepper to baking sheet with chickpeas and toss to fully coat. Spread in a single layer and roast until browned and crisp, 15-18 minutes. 

  3. Sauté aromatics

    Sauté aromatics

    While chickpeas roast, heat 1 tablespoon olive oil in a medium pot over medium-high heat. When oil is shimmering, add spice mix, carrots, onion, and garlic. Cook, stirring, until onion is soft and translucent, 3-4 minutes. Add bay leaf, cabbage, wild rice, vegetable stock, kale, parsley stems, and 1 cup water. Stir to combine. 

  4. Simmer soup

    Simmer soup

    Increase heat to high and bring soup to a boil, then reduce heat to medium. Season with ½ teaspoon salt and pepper as desired and simmer until flavors have melded and wild rice is tender, 15-20 minutes. 

  5. Finish soup

    Finish soup

    Once soup has finished simmering, remove pot from heat. Carefully remove and discard bay leaf. Stir in crispy chickpeas and juice of ½ lemon  to combine (save remaining lemon for a simple salad dressing). Taste soup and add salt and pepper as desired. 

  6. Plate soup

    Plate soup

    Divide chickpea and wild rice soup between serving bowls. Garnish with parsley leaves and dig in!

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