Kale and Chickpea Soup
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% |
Suggested Recipes
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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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