North African Chickpea and Kale Soup Recipe

Looking for an easy North African Chickpea and Kale Soup recipe? Learn how to make North African Chickpea and Kale Soup using healthy ingredients.


Submitted by vanbrandwijk

Makes 2 servings



http://blog.fatfreevegan.com/2007/11/north-african-chickpea-and-kale-soup.html

Recipe Ingredients for North African Chickpea and Kale Soup

1 tsp olive oil
60 g onion, chopped
60 g carrots, sliced
2 cloves garlic, minced
3/4 teaspoon ground cumin
1/4 teaspoon paprika
1/4 teaspoon chili powder
1/8 teaspoon allspice
1/4 teaspoon ground ginger
1 g bay leaves
1 tsp cinnamon
111 g chickpeas
4 cups vegetable broth
4 cups swiss chard
1 cups water
1 salt to taste

Recipe Directions for North African Chickpea and Kale Soup

  1. Spray a large saucepan with olive oil spray and heat it. Add the onion and carrot and cook over medium-high heat until the onion begins to brown (about 5 minutes). Add the garlic and cook for 1 more minute. Add the spices, including bay leaves and cinnamon stick, and cook, stirring, for another minute. Add the chickpeas and stir to coat them with the spices. Pour in the 8 cups of vegetable stock, bring to a boil, and reduce heat to a simmer for 20 minutes.

  2. Add the chopped kale and stir. If necessary add water to cover the kale and cook until it is tender, about 10-25 minutes, depending on how cooked you like your kale. Check frequently to see if it is becoming dry and add water as needed. Add salt to taste and serve.

Categories

Soup

Nutrition Facts
Serving Size 794.8g
Amount Per Serving
Calories
305
Calories from Fat
56
% Daily Value*
Total Fat
6.2g
10%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1054mg
44%
Potassium
949mg
27%
Total Carbohydrates
53.4g
18%
Dietary Fiber
13.2g
53%
Sugars
11.5g
Protein
13.0g
Vitamin A 167% Vitamin C 49%
Calcium 15% Iron 34%
* 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
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sodium
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