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Indian-Spiced Kale & Chickpeas Recipe

Indian-Spiced Kale & Chickpeas Recipe

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Ingredients:

Serving

1 tbsp extra-virgin olive oil
3 garlic cloves, minced
1 -1 1/2 lb kale , ribs removed, coarsely chopped (see tip)
1 cup reduced-sodium chicken broth
1 tsp ground coriander
1/2 tsp ground cumin
1/4 tsp garam masala ( see ingredient note)
1/4 tsp salt
1 (15 oz) 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.
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.
Carbohydrate Servings: 2.
Exchanges: 1 starch, 1.5 vegetable, 1 very lean meat, 1 fat.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	48.37 Kcal (203 kJ)
Calories from fat	19.25 Kcal
		% Daily Value*
Total Fat	2.14g	3%
Sodium	141.61mg	6%
Potassium	310.02mg	7%
Total Carbs	6.13g	2%
Sugars	0.02g	0%
Dietary Fiber	0.04g	0%
Protein	2.79g	6%
Vitamin C	68.7mg	114%
Vitamin A	0.6mg	19%
Iron	0.7mg	4%
Calcium	91.6mg	9%

Amount Per 100 g
Calories	54.17 Kcal (227 kJ)
Calories from fat	21.55 Kcal
		% Daily Value*
Total Fat	2.39g	3%
Sodium	158.58mg	6%
Potassium	347.17mg	7%
Total Carbs	6.86g	2%
Sugars	0.02g	0%
Dietary Fiber	0.04g	0%
Protein	3.13g	6%
Vitamin C	76.9mg	114%
Vitamin A	0.6mg	19%
Iron	0.8mg	4%
Calcium	102.5mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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