Thursday, September 9, 2010

Kale and Chickpea (garbanzo beans) stew

My palate recently found that one of delicious tasting greens is Kale.  Kale has a tremendous nutritional value. I steam kale at least twice a week because it's a very easy preparation and it has great cholesterol lowering benefits. I am going to reserve steamed kale as one of my future posts. Let me move on with Kale and chickpea stew.

Stews are my all time favorite. This one in particular, has veggies, protein, fiber and carbs all in one pot. It takes less than 30 minutes to prepare, if you happened to have canned chickpeas on hand.


Makes 4 servings (and by 4, I mean really big servings.)


You are going to need :



  • 3/4 bunch of kale 
  • 1 1/2 cups of chickpeas/garbanzo beans (soaked overnight, pressure cooked to 3 whistles next morning or a canned variety would work just fine)
  • EVOO- about 1 tbsp
  • Vegetables- 
Add any veggies you want and in whatever quantities you like. I always make stews when I want to empty my refrigerator. I almost put everything in there. Saturdays are usually planned for stews, because it's a farmers market day. I clean my refrigerator in order to have room for some fresh produce. 

So coming back to the stew. 
Here is a sample of veggies that I added for this stew. 



          Tomatoes
          Mushrooms
          Celery
          Onions
          Green Bell peppers
          Spring Onions
          Potato
          Carrots
          garlic-4 to 5 cloves
          Ginger - few chopped pieces
  • Seasoning
         Freshly ground black pepper, 
         Italian seasoning, 
         cumin powder, 
         coriander powder, 
         crushed red chilli flakes 
         Salt to taste.
  • Juice of half of lemon and a lemon wedge for garnishing.
Add EVOO to a big pot, and stir in garlic and onions. Add mushroom and tomatoes and sauté them for a couple of minutes. After this point, add all the veggies one by one. The vegetable that takes longer time  to cook will go in first, of course. Add dash of water in between, if you think the veggies are becoming too dry. Cook them for about 5 minutes and then add the chickpeas and then the chopped kale. Add seasonings as per your taste. At this point add black pepper, Italian seasoning, cumin powder, coriander powder, crushed red chilli flakes and last but not the least add some chopped ginger to the pot for some heat. Add salt to taste. 


Add water to the desired consistency. Bring everything to a nice boil and let it simmer for 15- 20 minutes. The longer it sits the better it tastes. Add some lemon juice at the last minute to enhance the flavor. Since I am trying to cut down on grains, this is a perfect stew for me, because it doesn't really need any bread on side. The heartiness from the chickpeas makes the trick..:)


Serve it with a lemon wedge.
Enjoy..:)



2 comments:

Sharmilee! :) said...

Healthy & tasty stew

Mona said...

A very nourishing soup, perfect for the cold season.