Hearty Kale & Chickpea Soup

Hearty Kale & Chickpea Soup

Dec 11, 2015

Soup is one of my favorite things to make this time of year!  Not only does it warm you up, but it is one of the easiest meals to prepare and get on the dinner table in a hurry!

Hearty Kale & Chickpea Soup

Kale soup cooking light.jpg

 Photo courtesy of Cooking Light

 

Minutes to Prepare:  5      Minutes to Cook:  25      Number of Servings:  6

 Ingredients

  • 2 Tablespoons olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 bunch kale
  • 1 (13.5 oz) can diced tomatoes (juice reserved)
  • 1 (14.5 oz) can chickpeas, drained, rinsed
  • 1 whole bay leaf
  • 1 Teaspoon oregano
  • 1 Teaspoon curry powder
  • 6 cups vegetable broth (optional: reduced sodium)
  • 1 large potato (use Yukon gold or Russet potato), diced
  • Black pepper, to taste
  • 1 teaspoon onion powder
  • 2 cups water

Directions

  1. Place diced onion and garlic in a large pot along with the olive oil and cook over medium heat until soft and opaque in color (about 4 minutes).
  2. While onion and garlic are cooking, pull the kale leaves away from their hard stems and tear into small, bite-sized pieces and throw away the steams.
  3. Rinse the kale in a colander and then add them to the pot. Cook the kale leaves until they have slightly wilted.
  4. Add the diced tomatoes (along with the juice), chickpeas, the vegetable broth and the water to the pot.
  5. Add the bay leaf, oregano, curry powder, black pepper (to taste), and onion powder to the pot and stir.
  6. Add the cubed potato to the pot and bring the broth to a simmer. Simmer for about 20 minutes or until the potato cubes are tender.  Remove the bay leaf.  Enjoy

Tips

  • Serve with a crusty bread like french bread.
  • Add a little freshly grated Parmesan cheese to top off your bowl of soup.

Nutrition Facts (per serving):

Calories:  187    Protein:  5gm   Total Carbohydrates:  30gm    Fiber: 5.5gm  Total Fat: 6gm   

Cholesterol:  0mg    Sodium:    360mg

Melanie Kluzek, Registered Dietitian for County Market



Category: Recipes

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