Print
Kale and Chickpea Stew with Tomatoes | @naturallyella

Kale and Chickpea Stew

  • Author: Erin Alderson
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 servings 1x
  • Category: Soup

Description

Perfect for a cold winter night, this chickpea stew is simple to make with a few key pantry ingredients. Make it vegan by leaving out the parmesan!


Scale

Ingredients

  • 1 tablespoon olive oil
  • 1 shallot (minced)
  • 2 cloves garlic (minced)
  • 1 can chickpeas (drained and rinsed (16 oz))
  • 2 teaspoons fresh thyme
  • 1 can Muir Glen Organic Diced Tomatoes (14.5 oz)
  • 2 cups low-sodium vegetable broth
  • 1/2 cup shredded vegetarian parmesan
  • 2 cups chopped kale (about 4 ounces)
  • Parsley (for topping)
  • Salt (to taste)
  • Pepper (to taste)

Instructions

  1. In a large pot or dutch oven, heat olive oil over medium heat. Add shallots and let cook until tender and fragrant. Add garlic, thyme, and salt and pepper to taste.
  2. Next, pour in chick peas and let cook one to two minutes.Then add diced tomatoes, vegetable broth, and parmesan. Bring to a boil then add in chopped kale. Stir, reduce heat, and let cook until the kale is wilted, about 5 minutes. Serve with a sprinkle of parsley and parmesan.

Notes

Tips & Tricks: You can easily use dried herbs instead of fresh. Reduce the amount to 1 teaspoon of dried thyme.

Use a microplane zester to shred the parmesan so it melts and incorporates into the broth.

Nutrition: see the information. 


Nutrition

  • Calories: 588
  • Sugar: 19.4
  • Fat: 21
  • Carbohydrates: 73.1
  • Fiber: 19.4
  • Protein: 31.2
  • Cholesterol: 19.2