Healthy Lifestyle Diets Healthy Vegetarian Recipes Vegetable Recipes for Vegetarian Diet Healthy Vegetarian Kale Recipes Indian-Spiced Kale & Chickpeas 3.9 (9) 9 Reviews An aromatic blend of spices makes this dish a winner. Serve with steamed brown basmati rice for a substantial vegetarian meal. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 15 mins Additional Time: 10 mins Total Time: 25 mins Servings: 4 Yield: 4 servings, about 3/ cup each Nutrition Profile: Dairy-Free Gluten-Free Healthy Aging Healthy Immunity High Fiber Low Added Sugars Low-Calorie Vegan Vegetarian Jump to Nutrition Facts 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 ½ teaspoon ground cumin 1/4 teaspoon garam masala, (see Ingredient note) ¼ teaspoon salt 1 15-ounce can chickpeas, rinsed Directions 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 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. Rate it Print Nutrition Facts (per serving) 187 Calories 6g Fat 28g Carbs 10g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 3/4 cu Calories 187 % Daily Value * Total Carbohydrate 28g 10% Dietary Fiber 8g 28% Total Sugars 3g Protein 10g 19% Total Fat 6g 7% Saturated Fat 1g 4% Vitamin A 11350IU 227% Vitamin C 139mg 155% Folate 215mcg 54% Sodium 410mg 18% Calcium 198mg 15% Iron 3mg 16% Magnesium 77mg 18% Potassium 745mg 16% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved