North African Chickpea and Kale Soup

Gluten Free
Dairy Free
Health score
14%
North African Chickpea and Kale Soup
70 min.
6
177kcal

Suggestions


Welcome to a culinary journey that transports you to the vibrant streets of North Africa with this delightful Chickpea and Kale Soup. Perfectly gluten-free and dairy-free, this hearty dish is not only a feast for the senses but also a nourishing option for those seeking a wholesome meal. With a preparation time of just 70 minutes, you can easily whip up a pot of this flavorful soup that serves six, making it an ideal choice for family gatherings or cozy nights in.

The combination of spices, including allspice, cumin, and a hint of cayenne pepper, creates a warm and inviting aroma that fills your kitchen. The addition of kale not only adds a pop of color but also packs a nutritional punch, making this soup a great way to incorporate leafy greens into your diet. Each bowl is a comforting blend of tender chickpeas, vibrant carrots, and aromatic herbs, all simmered to perfection in a rich vegetable broth.

Whether you’re looking for a satisfying starter, a light snack, or a hearty main course, this North African Chickpea and Kale Soup is sure to impress. With only 177 calories per serving, you can indulge guilt-free while enjoying the rich flavors and textures that this dish has to offer. So grab your apron and get ready to savor a taste of North Africa right in your own kitchen!

Ingredients

  • 0.3 teaspoon allspice 
  •  bay leaves 
  •  carrots diced sliced
  • 0.1 teaspoon ground pepper 
  • cups chickpeas drained and rinsed cooked (or 2 cans, )
  •  cinnamon sticks 
  • cloves garlic minced pressed
  • 1.5 teaspoon ground cumin 
  • 0.5 teaspoon ground ginger 
  • large bunch crossing over quintessential american desserts thick chopped (at least 8 cups)
  • large onion chopped
  • 0.5 teaspoon paprika 
  • pinch saffron threads generous crushed
  • servings salt to taste
  • cups vegetable stock (or water plus bouillon)
  • cups water 

Equipment

    Directions

    1. Add the onion and carrot and cook over medium-high heat until the onion begins to brown (about 5 minutes).
    2. Add the garlic and cook for 1 more minute.
    3. Add the spices, including bay leaves and cinnamon stick, and cook, stirring, for another minute.
    4. Add the chickpeas and stir to coat them with the spices.
    5. Pour in the 8 cups of vegetable stock, bring to a boil, and reduce heat to a simmer for 20 minutes.
    6. 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.
    7. Add salt to taste and serve.

    Nutrition Facts

    Calories177kcal
    Protein17.51%
    Fat11.85%
    Carbs70.64%

    Properties

    Glycemic Index
    52.76
    Glycemic Load
    7.37
    Inflammation Score
    -10
    Nutrition Score
    15.164782691585%

    Flavonoids

    Luteolin
    0.03mg
    Isorhamnetin
    1.25mg
    Kaempferol
    0.23mg
    Myricetin
    0.05mg
    Quercetin
    5.15mg

    Nutrients percent of daily need

    Calories:176.83kcal
    8.84%
    Fat:2.42g
    3.72%
    Saturated Fat:0.28g
    1.76%
    Carbohydrates:32.46g
    10.82%
    Net Carbohydrates:24.71g
    8.98%
    Sugar:8.69g
    9.66%
    Cholesterol:0.13mg
    0.04%
    Sodium:1473.42mg
    64.06%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:8.05g
    16.1%
    Vitamin A:4197.24IU
    83.94%
    Manganese:1.12mg
    56.25%
    Folate:150.05µg
    37.51%
    Fiber:7.75g
    31%
    Copper:0.34mg
    16.77%
    Iron:2.99mg
    16.64%
    Phosphorus:159.33mg
    15.93%
    Magnesium:48.69mg
    12.17%
    Potassium:368.09mg
    10.52%
    Vitamin B6:0.21mg
    10.35%
    Zinc:1.44mg
    9.57%
    Vitamin B1:0.13mg
    8.55%
    Calcium:70.73mg
    7.07%
    Vitamin K:6.48µg
    6.17%
    Vitamin C:4.89mg
    5.93%
    Selenium:3.65µg
    5.21%
    Vitamin B2:0.08mg
    4.56%
    Vitamin B3:0.75mg
    3.75%
    Vitamin E:0.52mg
    3.46%
    Vitamin B5:0.34mg
    3.4%