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.
- Portion size 4 servings
- Credits : Canadian Living Magazine: February 2008
Ingredients
Method
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.
Nutritional facts Per serving: about
- Sodium 222 mg
- Protein 10 g
- Calories 256.0
- Total fat 12 g
- Cholesterol 0 mg
- Saturated fat 2 g
- Total carbohydrate 32 g
%RDI
- Iron 30.0
- Folate 53.0
- Calcium 23.0
- Vitamin A 232.0
- Vitamin C 290.0
