Indian-Spiced Kale & Chickpeas

4.0

(8)

8 Reviews

An aromatic blend of spices makes this dish a winner. Serve with steamed brown basmati rice for a substantial vegetarian meal.

EatingWell Test Kitchen

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

15 mins

Additional Time:

10 mins

Total Time:

25 mins

Servings:

Yield:

4 servings, about 3/ cup each

Nutrition Profile:

Dairy-Free Healthy Aging Healthy Immunity High-Fiber Vegan Vegetarian Gluten-Free Low-Calorie

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
1 cup reduced-sodium chicken broth, or vegetable broth
1 teaspoon ground coriander
½ teaspoon ground cumin
1/4 teaspoon garam masala, (see Ingredient note)
¼ teaspoon salt
1 15-ounce can chickpeas, rinsed

Directions

Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add broth, coriander, cumin, garam masala and salt. Cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes. Stir in chickpeas; cover and cook until the chickpeas are heated through, 1 to 2 minutes.

Tips

Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

Ingredient Note: Garam masala, a ground spice mixture traditionally including coriander, cumin, cinnamon, peppercorns, cardamom and cloves, is commonly used in Indian cooking. Find it in the specialty-spice section of large supermarkets.

Originally appeared: EatingWell Magazine, October/November 2005

Nutrition Facts (per serving)

187	Calories
6g	Fat
28g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 3/4 cu
Calories 187
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 8g	28%
Total Sugars 3g
Protein 10g	19%
Total Fat 6g	7%
Saturated Fat 1g	4%
Vitamin A 11350IU	227%
Vitamin C 139mg	155%
Folate 215mcg	54%
Sodium 410mg	18%
Calcium 198mg	15%
Iron 3mg	16%
Magnesium 77mg	18%
Potassium 745mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Indian-Spiced Kale & Chickpeas

Ingredients

Directions

Tips

Nutrition Facts (per serving)

Related Articles