Indian-Spiced Kale & Chickpeas - 32g Carbs, 6g Fiber, 0g Added Sugars
From: EatingWell - October/November 2005, EatingWell Serves Two
Chickpeas make this exotic dish a terrific player in any vegetarian menu.
Nutrition Profile - -
Low cholesterol | Low saturated fat | Heart healthy | High calcium
| High fiber | High potassium | Gluten free
Active Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Serving Size: about 3/4 cup each
1 Tbsp extra-virgin olive oil
3 cloves garlic, minced
1 1 1/2 lb kale, ribs removed, coarsely chopped (see Tip)
1 cup reduced-sodium chicken broth, or vegetable broth
1 tsp ground coriander
1/2 tsp ground cumin
1/4 tsp garam masala, (see Ingredient note)
1/4 tsp salt
1 (15 oz 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.
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.
Servings: 4
Serving Size: about 3/4 cup each
Nutrition per Serving:
202 Calories, 5g Fat, 1g Sat, 3g Mono, 1mg Cholesterol, 9g Protein,
32g Carbs, 6g Fiber, 0g Added Sugars, 415mg Sodium, 499mg Potassium
Carbohydrate Servings: 2
Exchanges: 1 starch, 1 1/2 vegetable, 1 very lean meat, 1 fat
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