Curried Chickpeas and Kale

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Curried Chickpeas and Kale
32 min.
2
238kcal

Suggestions


Are you looking for a delicious and nutritious meal that’s both satisfying and easy to prepare? Look no further than this Curried Chickpeas and Kale recipe! Packed with vibrant flavors and wholesome ingredients, this dish is perfect for anyone seeking a healthy vegetarian or vegan option. With a health score of 100, it’s not just good for your taste buds but also for your body.

This delightful recipe combines the earthy goodness of chickpeas with the nutrient-rich kale, creating a colorful and hearty main course that’s sure to impress. The aromatic spices, including cardamom, cumin, and garam masala, infuse the dish with warmth and depth, while the fresh garlic and ginger add a zesty kick. Plus, it’s gluten-free and dairy-free, making it suitable for a variety of dietary preferences.

Ready in just 32 minutes, this meal is perfect for a quick lunch or a cozy dinner. With only 238 calories per serving, you can indulge without the guilt. Whether you serve it over whole grains, with crusty bread, or stuffed into pitas, this Curried Chickpeas and Kale dish is sure to become a favorite in your kitchen. So grab your pot and get ready to enjoy a bowl of comfort that’s as healthy as it is delicious!

Ingredients

  • 0.5 cup veggie broth divided ()
  • 0.3 teaspoon cardamom 
  • cup chickpeas cooked
  • 0.3 teaspoon cumin seeds 
  • 0.3 teaspoon garam masala (see my recipe)
  • cloves garlic minced
  • teaspoon ginger chopped
  • 0.3 teaspoon ground cumin 
  • cups kale chopped ( 5-6 ounces before removing stems, 3-4 ounces )
  • medium onion finely chopped
  • 0.3 teaspoon bell pepper red to taste (or )
  • servings salt to taste
  • teaspoons smooth almond butter (or other nut butter)
  • large tomatoes chopped

Equipment

  • pot

Directions

  1. Heat a medium-sized non-stick pot over medium-high heat.
  2. Add the onions and cook, stirring often, until they soften and begin to brown. (I do this without any liquid, but if they start to stick, add a tablespoon of water or broth.)
  3. Add the ginger, garlic, and cumin seeds, and cook for another minute or two, until the cumin becomes fragrant.
  4. Add the tomato and cook for two more minutes. Stir in the kale and 1/4 cup broth and cover tightly. Cook, stirring occasionally, until the kale is tender but still bright green, about 3-5 minutes.
  5. Add the chickpeas, remaining 1/4 cup broth, and all seasonings except garam masala. Cover and cook on low for about 10 minutes. Stir in the garam masala and tahini and add salt to taste and cook for another minute or two.
  6. Serve over whole grain, with bread, or stuffed into pitas.

Nutrition Facts

Calories238kcal
Protein18.84%
Fat22.22%
Carbs58.94%

Properties

Glycemic Index
129.88
Glycemic Load
6.98
Inflammation Score
-10
Nutrition Score
31.646521754887%

Flavonoids

Naringenin
0.62mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
17.62mg
Kaempferol
29.93mg
Myricetin
0.18mg
Quercetin
25.97mg

Nutrients percent of daily need

Calories:237.63kcal
11.88%
Fat:6.26g
9.63%
Saturated Fat:0.6g
3.77%
Carbohydrates:37.35g
12.45%
Net Carbohydrates:25.73g
9.35%
Sugar:9.97g
11.08%
Cholesterol:0mg
0%
Sodium:476.74mg
20.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.94g
23.87%
Vitamin K:256.5µg
244.28%
Vitamin A:7226.07IU
144.52%
Vitamin C:78.31mg
94.92%
Manganese:1.68mg
84.07%
Folate:207.38µg
51.85%
Fiber:11.62g
46.49%
Calcium:250.67mg
25.07%
Phosphorus:243.63mg
24.36%
Iron:4.34mg
24.12%
Potassium:820.49mg
23.44%
Magnesium:93.27mg
23.32%
Copper:0.46mg
23.03%
Vitamin B2:0.36mg
20.92%
Vitamin B6:0.39mg
19.69%
Vitamin E:2.45mg
16.31%
Vitamin B1:0.24mg
15.84%
Zinc:2mg
13.31%
Vitamin B3:2mg
9.98%
Selenium:4.46µg
6.37%
Vitamin B5:0.48mg
4.78%