Kale and Chickpea Soup with Lemon

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

2 banana shallots

1 bay leaf

1 400g can of chickpeas drained

1 stick of celery

¼ tsp of chilli flakes

Toasted crusty bread

1 garlic clove, peeled

Juice of 1/2 lemon

200g bag of chopped kale

lemon slices

1 Tbsp olive oil

Grated parmesan cheese

2 stalks of rosemary

Salt to taste

800ml hot stock

Equipment:

dutch oven

sauce pan

frying pan

knife

blender

Cooking instruction summary:

  1. Set a dutch oven or large saucepan over medium heat; pour in the olive oil.
  2. Finely dice the shallots and add to the pan, stirring to coat with the oil.
  3. Make 4 or 5 long horizontal slices in the celery stalk and dice. Add this to the pan and stir.
  4. Finely chop the rosemary leaves and stir into the pan together with the bay leaf and the chilli flakes.
  5. Peel the garlic clove and using the flat of your knife and the heel of your hand, crush so that it is still whole and add to pan.
  6. Add the chickpeas and the kale and stir. Pour in the hot stock, let it come to a boil and turn down the heat.
  7. Let it simmer for 20 minutes until the kale is tender. Squeeze in the juice of half a lemon. Check the seasoning and adjust to taste. You might want more lemon or salt it all depends on what you have used for the stock.
  8. Working in batches or in the pan itself if you have a stick blender, blitz until you have the texture you like. I like mine to still have a few chickpeas and pieces of kale through it so I set aside a couple of ladlefuls and used a stick blender to blitz the rest.
  9. Serve hot, floating a couple of slices of lemon on top of each serving and pass round the parmesan cheese for everyone to help themselves. Lovely with toasted crusty bread.

 

Step by step:


1. Set a dutch oven or large saucepan over medium heat; pour in the olive oil.Finely dice the shallots and add to the pan, stirring to coat with the oil.Make 4 or 5 long horizontal slices in the celery stalk and dice.

2. Add this to the pan and stir.Finely chop the rosemary leaves and stir into the pan together with the bay leaf and the chilli flakes.Peel the garlic clove and using the flat of your knife and the heel of your hand, crush so that it is still whole and add to pan.

3. Add the chickpeas and the kale and stir.

4. Pour in the hot stock, let it come to a boil and turn down the heat.

5. Let it simmer for 20 minutes until the kale is tender. Squeeze in the juice of half a lemon. Check the seasoning and adjust to taste. You might want more lemon or salt it all depends on what you have used for the stock.Working in batches or in the pan itself if you have a stick blender, blitz until you have the texture you like. I like mine to still have a few chickpeas and pieces of kale through it so I set aside a couple of ladlefuls and used a stick blender to blitz the rest.

6. Serve hot, floating a couple of slices of lemon on top of each serving and pass round the parmesan cheese for everyone to help themselves. Lovely with toasted crusty bread.


Nutrition Information:

Quickview
290 Calories
15g Protein
14g Total Fat
25g Carbs
39% Health Score
Limit These
Calories
290k
15%

Fat
14g
23%

  Saturated Fat
5g
34%

Carbohydrates
25g
9%

  Sugar
3g
4%

Cholesterol
26mg
9%

Sodium
1836mg
80%

Get Enough Of These
Protein
15g
32%

Vitamin K
200µg
191%

Vitamin A
5792IU
116%

Manganese
1mg
63%

Vitamin C
51mg
62%

Calcium
445mg
45%

Vitamin B6
0.65mg
32%

Phosphorus
311mg
31%

Fiber
7g
29%

Selenium
13µg
19%

Vitamin B2
0.31mg
18%

Folate
69µg
17%

Zinc
2mg
15%

Magnesium
59mg
15%

Iron
2mg
14%

Potassium
458mg
13%

Copper
0.22mg
11%

Vitamin B1
0.12mg
8%

Vitamin E
1mg
7%

Vitamin B12
0.41µg
7%

Vitamin B5
0.52mg
5%

Vitamin B3
0.88mg
4%

covered percent of daily need
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Food Trivia

A watermelon is over 92% water by weight.

Food Joke

Directions Shlomo goes to see his psychiatrist. "Doctor, my wife Fay is being unfaithful to me. Every night, she goes to Palwin’s Wine Bar and picks up a man. She sleeps with anybody who asks her to. I`m going crazy with worry. What on earth should I do?" Relax," says the Doctor, "take a couple of deep breaths and try to calm down. Now, first of all tell me exactly where Palwin’s Wine Bar is."

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