Tested till perfect Kale and Chickpea Soup
Kale and Chickpea Soup
Photography by Matthew Kimura

Kale and Chickpea Soup

Hearty and satisfying, this is a first-rate dinnertime soup. Serve with Chipotle Olive Bread.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: November 2005

Recipe3 out of 5 based on 25 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 6

Ingredients

  • 2 tbsp 2tbspextra-virgin olive oil
  • 1 1oniononions, chopped
  • 2 2cloves garlic, minced
  • 1/4 tsp 1/4tspcrumbled dried sage
  • 1/2 tsp 1/2tspsalt
  • 1/2 tsp 1/2tsppepper
  • 3 cups 3cupssodium-reduced chicken stock or chicken stock, homemade
  • 2 cups 2cupscubed peeled sweet potatosweet potatoes
  • 1-1/2 cups 1-1/2cupscubed Black Forest ham, about 6 oz/175 g
  • 1 1sweet red peppersweet red peppers, chopped
  • 1 can (19 oz/540 mL) 1can (19 oz/540 mL)chickpeachickpeas, drained and rinsed
  • 3 cups 3cupschopped kale
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Preparation

In large saucepan, heat oil over medium heat; fry onion, garlic, sage, salt and pepper, stirring occasionally, until onion is softened, about 5 minutes.

Add stock, 3 cups (750 mL) water, potato, ham, red pepper and chickpeas; bring to boil. Reduce heat, cover and simmer until potatoes are tender, 15 minutes.

Add kale; simmer until tender, about 5 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate until cold. Refrigerate in airtight container for up to 3 days.)

Additional information :

Variation
Spinach and Chickpea Soup: Substitute spinach for kale; cook until wilted, 1 minute.

Nutritional Information Per serving: about

cal 260 pro 14g total fat 8g sat. fat 1g
carb 34g fibre 5g chol 14mg sodium 830mg

% RDI:

calcium 8 iron 17 vit A 110 vit C 130
folate 30
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