NUTRITION PROFILE:
Low Calorie
| High Fiber
| Low Sat Fat
| Heart Healthy
| Healthy Weight
Chickpeas make this exotic dish a terrific player in any vegetarian menu.
Makes 4 servings, about 3/4 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
1 cup reduced-sodium chicken broth or vegetable broth
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon garam masala (see Ingredient note)
1/4 teaspoon salt
1 15-ounce can chickpeas, rinsed
Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add broth, coriander, cumin, garam masala and salt. Cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes. Stir in chickpeas; cover and cook until the chickpeas are heated through, 1 to 2 minutes.
NUTRITION INFORMATION: Per serving: 202 calories; 5 g fat (1 g sat, 3 g mono); 1 mg cholesterol; 32 g carbohydrate; 9 g protein; 6 g fiber; 415 mg sodium.
TIP: Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.
Ingredient Note: Garam masala, a ground spice mixture traditionally including coriander, cumin, cinnamon, peppercorns, cardamom and cloves, is commonly used in Indian cooking. Find it in the specialty-spice section of large supermarkets.
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