Lemon Kale with Chickpeas

Lemon Kale with Chickpeas 150 Image by: Lemon Kale with Chickpeas 150 Author: Canadian Living

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

  • 3 tablespoons extra-virgin olive oil
  • 1 onion finely chopped
  • 2 garlic cloves thinly sliced
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 10 cups packed chopped kale
  • 1 teaspoon grated lemon rind
  • 1 cup cooked chick peas drained and rinsed
  • 1 tablespoon lemon juice

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
  • Fibre 0.0
  • Folate 53.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 23.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 232.0
  • Vitamin C 290.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Lemon Kale with Chickpeas

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