Tuscan-Style Kale & Chickpea Stew

A warming, fiber-rich stew. Note: kale is vitamin-K rich, so warfarin users keep intake steady.

4 servings

An original recipe. The dish is ours, so you will not find it in a food database. Each ingredient below is a real USDA FoodData Central food, and every nutrition number is calculated from those records.

Ingredients

Each links to its USDA FoodData Central record.

Servings

KaleKale, raw200 g
ChickpeasChickpeas (garbanzo beans), mature seeds, cooked, boiled, without salt300 g
TomatoTomatoes, red, ripe, raw, year round average300 g
OnionOnions, raw100 g
GarlicGarlic, raw15 g
Olive oilOil, olive, salad or cooking21 g

Nutrition per serving

Tap any value to see the USDA foods behind it.

Energy
Protein
Total fat
Saturated fat
Total carbohydrate
Fiber
Sodium
Potassium
Phosphorus

Method

1Soften onion and garlic in olive oil.
2Add tomato, chickpeas, and water; simmer, then stir in chopped kale until wilted. Season with herbs, no added salt.

Suited to: Dyslipidemia / CVD risk, Overweight / obesity, Cancer risk reduction, Diverticular disease, MASLD (fatty liver)