When I saw this particular recipe on My Recipes, I was intrigued by the chickpea and kale combination. I hadn't made anything with kale ever, so I decided to give it a shot. Aside from the hassle of removing the leaves from the stems, I'm really happy with my first kale cooking experience.
Plus, the end result makes preparing the kale so worth it. This slightly spicy, hearty stew contains a plethora of healthy ingredients, so it does the body good and tastes amazing too! Give these Beans and Greens a try for your next no-meat meal!
Beans and Greens (adapted from My Recipes)
(Serves 4)
2 Tbsp olive oil
1/2 cup diced carrots
1/2 medium yellow onion, diced
2 garlic cloves, minced
1 tsp paprika
1/2 tsp salt
1/4 tsp pepper
1/2 tsp cumin
1/4-1/2 tsp ground cayenne (the more you use, the spicier it will be)
2 1/2 cups low sodium vegetable broth
1 cup water
2 15-ounce cans chickpeas, drained
1/2 lb fresh kale, removed from stems and chopped (substitute spinach if you don't like kale)
juice from 1 lemon
1/2 cup plain fat free yogurt
Heat oil in a large pot over medium heat. Add carrots and onions, and saute for 5 minutes. Add minced garlic, and saute another minute. Add spices, broth, water, and chickpeas to the pan. Bring to a boil, reduce heat to medium-low, and simmer for 20 minutes, stirring occasionally.
Add kale to bean mixture. Cover and let simmer for 10-15 minutes, or until kale is tender.
Right before you are ready to serve, add lemon juice to stew and stir. Ladle stew into 4 serving bowls and top each serving with 2 tablespoons plain yogurt and a lemon wedge.
Print this recipe!
Nutritional Info
Servings Per Recipe:
Amount Per Serving: 4
Calories: 291.4
Total Fat: 8.9 g
Cholesterol: 0.0 mg
Sodium: 470.9 mg
Total Carbs: 42.9 g
Fiber: 9.5 g
Sugars: 3.9 g
Protein: 13.3 g
Pros:
-Delicious
-So healthy
-Versatile-add meat, shrimp, or chicken if you prefer
-Great as a light dinner or as a side dish
Cons:
-Not a super quick dinner
Overall Rating: 4.5 out of 5
This looks like a really healthy alternative to the beans and greens I grew up eating in Georgia.
ReplyDeleteErin - ekcantcook.blogspot.com
That is what made me want to try it! This recipe reminded me of collards. You could try to use pintos instead of chickpeas and add a little bacon to make it more like the southern beans and greens recipe.
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