Kale and Chickpea Soup
This recipe makes 6 servings
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 |
Hearty and satisfying, this is a first-rate dinnertime soup. Serve with Chipotle Olive Bread.
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1/4 tsp crumbled dried sage
- 1/2 tsp salt
- 1/2 tsp pepper
- 3 cups sodium-reduced chicken stock or chicken stock, homemade
- 2 cups cubed peeled sweet potatoes
- 1-1/2 cups 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 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
- Keywords : Soup; Boil; Make-Ahead; Kale; Chickpeas; Chicken broth;
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