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Kale and Chick Pea Stew Recipe

Looking for an easy Kale and Chick Pea Stew recipe? Learn how to make Kale and Chick Pea Stew using healthy ingredients.


Submitted by patita82

Makes 5 servings



kale and chick peas in pumpkin sauce

Recipe Ingredients for Kale and Chick Pea Stew

12 cups chopped kale
2 1/2 cups chick peas
1/2 cup canned pumpkin
1/4 cup soy milk
1 tablespoon whole wheat flour
6 cloves garlic

Recipe Directions for Kale and Chick Pea Stew

  1. Saute kale with garlic, add chick peas.

  2. Mix together pumpkin, milk, and flour separately. Add to kale.

  3. Stir ingredients together cook until heated through.

  4. Serve with rice, pasta, or bread.

Categories

Beans, Vegetables, Main Dish, Side Dish, American, Saute, Simmer, Vegetarian

Nutrition Facts
Serving Size 322.7g
Amount Per Serving
Calories
249
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
436mg
18%
Potassium
1006mg
29%
Total Carbohydrates
48.4g
16%
Dietary Fiber
9.4g
38%
Sugars
1.3g
Protein
12.3g
Vitamin A 571% Vitamin C 333%
Calcium 27% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sugar
  • High in calcium
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin B6
  • Very high in vitamin C
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