Indian-Spiced Kale & Chickpeas

From EatingWell: October/November 2005, EatingWell Serves Two — Subscribe Now!

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

READER'S COMMENT:

"not enough flavor; I had to add more cumin, more coriander and I added some chili powder. There are better recipes for kale w/Indian flavors. "

4 servings, about 3/4 cup each

Active Time: 15 minutes

Total Time: 25 minutes

Nutrition Profile

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

Preparation

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; 9 g protein; 6 g fiber; 415 mg sodium; 499 mg potassium.

2 Carbohydrate Serving

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