Garbanzo Beans & Greens

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

3 strips bacon

1 cup chopped carrots (about 3 medium)

1 medium onion, chopped

2 garlic gloves, minced

1 teaspoon smoked paprika

1/4 teaspoon kosher salt

1/2 teaspoon cumin

1/2 teaspoon crushed red pepper

4 cups vegetable broth (depending on desired thickness)

15 oz. cans garbanzo beans, drained (if you'd prefer fresh, just pre-soak and cook them)

4 cups kale (or other hearty green), chopped or torn

Toppings: Plain Greek Yogurt (I get the 2%%), Feta crumbles,

1Cook bacon in a dutch oven or soup pot on medium heat. Remove bacon with tongs and leave fat. (Alternatively, just heat olive oil or olive oil/butter combo in pan.)

2Crumble bacon and set aside.

3Add chopped carrot and onion to bacon fat (still over medium heat). Cook for about 4-5 minutes, stirring.

4Add garlic and stir for a minute or so longer.

5Add paprika, salt, cumin and crushed red pepper and stir for about 30 seconds.

6Turn up the heat and add broth and beans. Bring to a boil. Reduce to a simmer and cook for 20 minutes, stirring every now and then.

7Add kale and cover the mixture and simmer for about 10 minutes.

8Sprinkle in bacon crumbles (if desired) and stir.

9Top with desired toppings. Serve with pita, naan or crusty bread for a delicious meal.

Equipment:

dutch oven

tongs

frying pan

Cooking instruction summary:

Cook bacon in a dutch oven or soup pot on medium heat. Remove bacon with tongs and leave fat. (Alternatively, just heat olive oil or olive oil/butter combo in pan.) Crumble bacon and set aside. Add chopped carrot and onion to bacon fat (still over medium heat). Cook for about 4-5 minutes, stirring. Add garlic and stir for a minute or so longer. Add paprika, salt, cumin and crushed red pepper and stir for about 30 seconds. Turn up the heat and add broth and beans. Bring to a boil. Reduce to a simmer and cook for 20 minutes, stirring every now and then. Add kale and cover the mixture and simmer for about 10 minutes. Sprinkle in bacon crumbles (if desired) and stir. Top with desired toppings. Serve with pita, naan or crusty bread for a delicious meal.

 

Step by step:


1. Cook bacon in a dutch oven or soup pot on medium heat.

2. Remove bacon with tongs and leave fat. (Alternatively, just heat olive oil or olive oil/butter combo in pan.)

3. Crumble bacon and set aside.

4. Add chopped carrot and onion to bacon fat (still over medium heat). Cook for about 4-5 minutes, stirring.

5. Add garlic and stir for a minute or so longer.

6. Add paprika, salt, cumin and crushed red pepper and stir for about 30 seconds.

7. Turn up the heat and add broth and beans. Bring to a boil. Reduce to a simmer and cook for 20 minutes, stirring every now and then.

8. Add kale and cover the mixture and simmer for about 10 minutes.

9. Sprinkle in bacon crumbles (if desired) and stir.

10. Top with desired toppings.

11. Serve with pita, naan or crusty bread for a delicious meal.


Nutrition Information:

Quickview
738 Calories
43g Protein
38g Total Fat
55g Carbs
48% Health Score
Limit These
Calories
738k
37%

Fat
38g
60%

  Saturated Fat
12g
76%

Carbohydrates
55g
19%

  Sugar
19g
21%

Cholesterol
65mg
22%

Sodium
2756mg
120%

Get Enough Of These
Protein
43g
88%

Vitamin A
14124IU
283%

Vitamin K
276µg
263%

Manganese
1mg
89%

Vitamin C
70mg
85%

Phosphorus
643mg
64%

Folate
252µg
63%

Selenium
42µg
61%

Vitamin B2
1mg
59%

Fiber
13g
53%

Calcium
487mg
49%

Vitamin B6
0.79mg
39%

Vitamin B1
0.53mg
35%

Potassium
1212mg
35%

Iron
5mg
31%

Vitamin B12
1µg
30%

Magnesium
118mg
30%

Vitamin B3
5mg
29%

Zinc
4mg
28%

Copper
0.55mg
27%

Vitamin B5
1mg
17%

Vitamin E
2mg
16%

Vitamin D
0.36µg
2%

covered percent of daily need
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Food Trivia

The tomato is technically a fruit, not a vegetable. It was also the first genetically engineered whole product and went on the market in 1994. Since then, more than 50 other genetically engineered foods have been deemed safe by the FDA.

Food Joke

A man entered his doctor's office with a cucumber up his nose, a carrot in his left ear and a banana stuck in his right ear. "Doc," he asked, "What's wrong with me?" "Simple," replied the doctor, "You aren't eating right."

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