Kale and Chickpea Soup

Kale and Chickpea Soup

Hearty and satisfying, this is a first-rate dinnertime soup.

Ingredients

2 tbsp (30 mL) extra-virgin olive oil
1 onion, chopped
2 cloves garlic, minced
1/4 tsp (1 mL) crumbled dried sage
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) pepper
3 cups (750 mL) sodium-reduced chicken stock or chicken stock, homemade
2 cups (500 mL) cubed peeled sweet potatoes
1-1/2 cups (375 mL) cubed black forest ham, about 6 oz/175 g
1 sweet red pepper, chopped
1 19 oz can (540 mL can) chickpeas, drained and rinsed
3 cups (750 mL) chopped kale

Preparation

In large saucepan, heat oil over medium heat; fry onion, garlic, sage, salt and pepper, stirring occasionally, until onion is softened, about 5 minutes.

Add stock, 3 cups (750 mL) water, potato, ham, red pepper and chickpeas; bring to boil. Reduce heat, cover and simmer until potatoes are tender, 15 minutes.

Add kale; simmer until tender, about 5 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate until cold. Refrigerate in airtight container for up to 3 days.)

Additional information:

Variation:
Spinach and Chickpea Soup: Substitute spinach for kale; cook until wilted, 1 minute.

Servings: 6

Tags: chickpeas, ham, kale, soups & stews

Nutritional Info

approx. per serving

cal260

pro14 g

total fat8 g

sat. fat1 g

carb34 g

fibre5 g

chol14 mg

sodium830 mg

%RDI-

calcium8%

iron17%

vit A110%

vit C130%

folate30%

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