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North African Chickpea and Kale Soup
Okay, I made up the North African part. This seasoning combination is of my own devising, but it conjures up images of Morocco, Tunisia, and Egypt in my imagination. If you can get saffron, please use it. It offers a unique flavor that there’s just no substitute for.
Prep Time15 mins
Cook Time55 mins
Total Time1 hr 10 mins
- 1 large onion chopped
- 2 carrots sliced or diced
- 4 cloves garlic minced or pressed
- 1 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/8-1/4 teaspoon cayenne pepper
- 1/4 teaspoon allspice
- 1/2 teaspoon ground ginger
- generous pinch saffron lightly crushed
- 2 bay leaves
- 1 3- inch cinnamon stick
- 3 cups cooked chickpeas or 2 cans, drained and rinsed
- 8 cups vegetable broth or water plus bouillon
- 1 large bunch kale at least 8 cups, thick center ribs removed discarded, leaves chopped
- about 2 cups water
- salt to taste
Heat a large saucepan or Dutch oven. Add the onion and carrot and cook over medium-high heat until the onion begins to brown (about 5 minutes). Add the garlic and cook for 1 more minute. Add the spices, including bay leaves and cinnamon stick, and cook, stirring, for another minute. Add the chickpeas and stir to coat them with the spices. Pour in the 8 cups of vegetable stock, bring to a boil, and reduce heat to a simmer for 20 minutes.
Add the chopped kale and stir. If necessary add water to cover the kale and cook until it is tender, about 10-25 minutes, depending on how cooked you like your kale. Check frequently to see if it is becoming dry and add water as needed. Add salt to taste and serve.
For a delicious one-pot meal, add a half cup of uncooked quinoa with the vegetable stock.
Under the new Weight Watcher’s Freestyle plan, this soup has zero smart points, as long as you use a low-calorie broth. If you add the optional quinoa, it’s 2 smart points per serving.
Serving: 1serving | Calories: 199kcal | Carbohydrates: 36g | Protein: 11g | Fat: 3g | Sodium: 54mg | Fiber: 6g