Lemon Kale with Chickpeas
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Although naturally rich in fibre, this dish gets a bonus fibre boost from the addition of chickpeas. Clean the kale well because dirt tends to get stuck in the folds.
Servings: 4
Ingredients:
Lemon Kale with Chickpeas
Photography by Yvonne Duivenvoorden
| Nutritional Info | |
| Per serving: about | - |
| cal | 256 |
| pro | 10 g |
| total fat | 12 g |
| sat. fat | 2 g |
| carb | 32 g |
| fibre | 6 g |
| chol | 0 mg |
| sodium | 222 mg |
| % RDI: | - |
| calcium | 23% |
| iron | 30% |
| vit A | 232% |
| vit C | 290% |
| folate | 53% |
Suggested Recipes
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3 tbsp (45 mL) extra-virgin olive oil
1 onion, finely chopped
2 cloves garlic, thinly sliced
1/4 tsp (1 mL) each salt and pepper
10 cups (2.5 L) packed chopped kale
1 tsp (5 mL) grated lemon rind
1 cup (250 mL) cooked chickpeas (or canned chickpeas, drained and rinsed)
1 tbsp (15 mL) lemon juice
Preparation:
In large shallow Dutch oven, heat 2 tbsp (25 mL) of the oil over medium heat; cook onion, garlic, salt and pepper for about 4 minutes or until softened.
Stir in kale and lemon rind; cook, stirring, for about 2 minutes or until slightly wilted. Pour in 3/4 cup (175 mL) water; cover and cook, stirring occasionally, for about 15 minutes or until kale is tender.
Stir in chickpeas and lemon juice; cook over medium-high heat for about 2 minutes or until no liquid remains. Drizzle with remaining oil.
Stir in kale and lemon rind; cook, stirring, for about 2 minutes or until slightly wilted. Pour in 3/4 cup (175 mL) water; cover and cook, stirring occasionally, for about 15 minutes or until kale is tender.
Stir in chickpeas and lemon juice; cook over medium-high heat for about 2 minutes or until no liquid remains. Drizzle with remaining oil.
Tags:
Side Dish; Vegetables; Beans and Legumes; Boil/Simmer; Vegetarian;
Source
Canadian Living Magazine: February 2008
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