Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Indian-Spiced Kale & Chickpeas

:  October/November 2005, EatingWell Serves Two

Your rating: None Average: 3.6 (55 votes)

Chickpeas make this exotic dish a terrific player in any vegetarian menu.


READER'S COMMENT:
"I measured out the spices in the recipe as per my taste and served it with a Potato Curry with Peas for a more complete vegetarian meal. I really enjoyed it and will make it again - perhaps serve it with a rice pilaf next time. "
Indian-Spiced Kale & Chickpeas Recipe

Makes: 4 servings, about 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High calcium | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

More Healthy Recipe Ideas

You Might Also Like

Preparation

  1. 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.

Tips & Notes

  • 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.

Nutrition

Per serving: 202 calories; 5 g fat ( 1 g sat , 3 g mono ); 1 mg cholesterol; 32 g carbohydrates; 0 g added sugars; 9 g protein; 6 g fiber; 415 mg sodium; 499 mg potassium.

Carbohydrate Servings: 2

Exchanges: 1 starch, 1.5 vegetable, 1 very lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Quick (total 30 min. or less)
Vegan
Type of Dish
Main dish, vegetarian
Side dish, vegetable
Ethnic/Regional
Asian
Indian
Ease of Preparation
Easy
Total Time
30 minutes or less
Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
High calcium
High fiber
High potassium
Gluten free
Servings
4
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
EatingWell Serves Two
October/November 2005
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner