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Chickpea, Kale and Tomato Soup with Cilantro


This Indian inspired chickpea soup is tasty and light, you can serve it with naan bread, or any bread with mango chutney on the side.















1 tablespoon vegetable oil
such as canola oil, olive oil, or any vegetable oil
2 large garlic cloves
or as needed, minced or finely chopped
1 large onions
1 bunch kale
coarsely chopped
4 cups stock
vegetable, or any kind, prefer low-salt
30 ounce chickpeas (garbanzo beans)
2 cans, drained
5 italian plum (roma) tomatoes
3 teaspoons italian seasoning
or to taste
salt and black pepper
to taste
1 cup cilantro
freshly chopped


Get together all the ingredients first.

In a large pot, heat olive oil.

Add the garlic and onion, cook until soft about 5 minutes.

Chop up the onions and mince the garlic.
In a large pot, heat olive oil until hot.

Cook until soft about 5 minutes.

Add the kale and saute, stirring, cook until wilted about 2 minutes.

Meanwhile remove the leaves out of the stems, and coarsely chop the leaves.
Add the kale into the cooked onions and saute, stirring, cook until wilted about 2 minutes.

Stir in the broth, chick peas and tomatoes, herbs, salt and pepper to taste.

And chop up the tomatoes.
Wash well the fresh herbs, and finely chop them.
Add the chick peas, tomatoes, herbs,
and pour the broth in.

Simmer for 20 minutes.

Simmer for 20 minutes.

Divide among the serving bowls.

Top with chopped cilantro leaves.

When it's close to the end of simmering, wash the cilantro well and chop them up.

Serve warm with naan bread or any kind of crusty bread.

Divide among the serving bowls and serve it with naan bread or any crusty or sourdough bread.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 253g (8.9 oz)
Amount per Serving
Calories 21119% of calories from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 513mg 21%
Total Carbohydrate 11g 11%
Dietary Fiber 6g 25%
Sugars g
Protein 19g
Vitamin A 14% Vitamin C 26%
Calcium 5% Iron 11%
* based on a 2,000 calorie diet How is this calculated?


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