Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 158.1
- Total Fat: 5.6 g
- Cholesterol: 1.9 mg
- Sodium: 262.0 mg
- Total Carbs: 20.6 g
- Dietary Fiber: 6.0 g
- Protein: 8.0 g
View full nutritional breakdown of Kale and Chickpea Soup with Feta Cheese calories by ingredient
Kale and Chickpea Soup with Feta Cheese
Introduction
This hearty combination of kale and chickpeas is a variation on the Portuguese soup, caldo verde. To add a little more protein, you can poach eggs in the simmering soup just before serving. This hearty combination of kale and chickpeas is a variation on the Portuguese soup, caldo verde. To add a little more protein, you can poach eggs in the simmering soup just before serving.Number of Servings: 8
Ingredients
-
6 cloves garlic thinly sliced
1/2 tsp red pepper flakes
2 Tbsp extra virgin olive oil
1 pound kale, center ribs discarded, finely chopped
3 cups low sodium chicken stock
3 cups water
2 cans no salt added chickpeas, rinsed and drained
1/5 tsp black pepper
2 Tbsp red-wine vinegar
1/4 cup crumbled reduced fat feta cheese
Tips
To make this vegetarian change the chicken stock to vegetable stock.
Directions
In a 5-6 quart pot, cook the garlic and pepper flakes in the oil over medium heat, stirring occasionally, just until the garlic begins to color, about 3 minutes. Stir in the kale and cook, stirring frequently, until wilted, about 5 minutes.
Add the broth, water, chickpeas, and black pepper. Cover and simmer until the kale is very tender, about 20 minutes.
Stir in the vinegar. Sprinkle each serving with 1/2 Tbsp of feta cheese.
Serving Size: 8 1-cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user LISA-MAE.
Add the broth, water, chickpeas, and black pepper. Cover and simmer until the kale is very tender, about 20 minutes.
Stir in the vinegar. Sprinkle each serving with 1/2 Tbsp of feta cheese.
Serving Size: 8 1-cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user LISA-MAE.
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