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Iron-Rich Kale Chickpea Stew


  • Author: Alessia

Ingredients

Scale

To make this mouthwatering stew, you will need the following ingredients:

  • 1 can chickpeas, drained
  • 1 cup kale, chopped
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 cups vegetable broth
  • 1 tsp cumin
  • 1 tsp paprika
  • Salt and pepper to taste
  • Olive oil for cooking

Instructions

Creating this iron-rich kale chickpea stew is a breeze. Follow these simple steps to enjoy a delightful meal:

  1. Prepare the Ingredients: Before you start cooking, ensure all your ingredients are ready. Chop the onions, mince the garlic, and chop the kale.
  2. Sauté the Onions: In a pot, heat a drizzle of olive oil over medium heat. Sauté the chopped onions until they become soft and translucent.
  3. Add Garlic: Add the minced garlic to the pot and cook for about one minute, or until fragrant.
  4. Incorporate Spices: Stir in the cumin and paprika, cooking for another minute to release their flavors and aromas.
  5. Add Main Ingredients: Pour in the diced tomatoes, drained chickpeas, and vegetable broth. Stir well to combine all the ingredients.
  6. Bring to a Boil: Increase the heat to high and bring the mixture to a boil.
  7. Simmer the Stew: Once boiling, reduce the heat to low and let the stew simmer for 10 minutes. This allows the flavors to meld together beautifully.
  8. Add Kale: Mix in the chopped kale and cook until it wilts, which should take about 5 minutes.
  9. Season and Serve: Season the stew with salt and pepper to taste. Serve hot and enjoy!

Nutrition

  • Serving Size: one normal portion
  • Calories: 250
  • Carbohydrates: 35g
  • Fiber: 8g
  • Protein: 10g