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Spicy Kale and Chick-Pea Stew

 
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25

Spicy Kale and Chick-Pea Stew recipe

Yield

12

servings

Prep

10

min

Cook

1

hrs

Ready

1

hrs

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 ½ cups chickpeas (garbanzo beans)
10 cups water
2 large onions
chopped
3 large garlic cloves
minced
*
¼ cup olive oil
2 each green bell peppers
chopped, or 4 celery stalks, sliced
1 ½ pounds kale
2 cans italian plum (roma) tomatoes
chopped
*
6 ounce tomato paste
2 ½ tablespoon chili powder
1 teaspoon thyme
dried
*
1 teaspoon oregano
dried
1 teaspoon red pepper flakes
1 teaspoon cumin
ground
1 teaspoon sugar
1 each bay leaves
*

Directions

Chickpeas should be soaked overnight in enough water to cover them by 4 inches, drained, and rinsed.

In a large saucepan simmer the chickpeas in the water, covered partially, for 1½ hours, or until they are tender.

In a heavy kettle cook the onions and the garlic in the oil over moderate heat, stirring occasionally, until the vegetables are golden, add the bell peppers, and cook the mixture, stirring, for 10 minutes.

Add the chick-peas with the cooking liquid, the kale, the tomatoes with the juice, the tomato paste, the chili powder, the thyme, the oregano, the red pepper flakes, the cumin, the sugar, and the bay leaf, bring the liquid to a boil, and simmer the stew,

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 352g (12.4 oz)
Amount per Serving
Calories 41137% of calories from fat
 % Daily Value *
Total Fat 17g 26%
Saturated Fat 2g 12%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 457mg 19%
Total Carbohydrate 20g 20%
Dietary Fiber 13g 53%
Sugars g
Protein 28g
Vitamin A 568% Vitamin C 457%
Calcium 34% Iron 39%
* based on a 2,000 calorie diet How is this calculated?

 

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