Kale and Chickpea Soup

Tested Till Perfect

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

Servings: 6

Ingredients:

Nutritional Info
Per serving: about -
cal 260
pro 14 g
total fat 8 g
sat. fat 1 g
carb 34 g
fibre 5 g
chol 14 mg
sodium 830 mg
% RDI: -
calcium 8%
iron 17%
vit A 110%
vit C 130%
folate 30%
    2 tbsp (25 mL) extra-virgin olive oil
    1 onion, chopped
    2 cloves garlic, minced
    1/4 tsp (1 mL) crumbled dried sage
    1/2 tsp (2 mL) each salt and pepper
    3 cups (750 mL) sodium-reduced chicken stock (or Homemade Chicken Stock)
    2 cups (500 mL) cubed peeled sweet potato
    1-1/2 cups (375 mL) cubed Black Forest ham (about 6 oz/175 g)
    1 sweet red pepper, chopped
    1 can (19 oz/540 mL), chickpeas, drained and rinsed
    3 cups (750 mL) chopped kale

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.

Source

Canadian Living Magazine: November 2005





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