Friday, January 14, 2011

Garbanzo Beans and Kale Stew - serves 4

It's still cold however still a great reason to prepare stews and soups.  My husband has once again started his yo-yo dieting stint and I feel the need to assist him in eating as healthy as possible.  I can't control, unfortunately, what he eats outside the home, but I can sure regulate what he eats inside the home.  Therefore, it is with great joy that I prepare the above, using a vegetable that he only uses for landscaping, the great and mighty kale.  I have grown to love it as have my kids. We even have kale shakes for breakfast.  This dish is great for those who are weary as the spices even out the boldness of such a powerful vegetable.  And, it has more vitamins than broccoli and as much calcium as nearly two cups of milk.  Imagine that.  Of course I have to wait for my husband to have a bite, say "wow, this is really great stuff", then tell him I pulled the green stuff out of his clients yard.  With that, he actually went back for seconds.  I guess you really can eat what you sow.


2 center-cut bacon slices (optional) (use 3 tbs olive oil if not using)
1 cup chopped carrot
1/2 cup chopped onion
2 garlic cloves, minced
1 tsp paprika
1/4 tsp Kosher salt
1/2 tsp ground cumin
1/2 tsp crushed red pepper
2 1/2 cups low sodium chicken broth OR vegetable broth
2 cups water
2 (15 oz) cans organic chickpeas (garbanzo), rinsed and drained
4 cups organic chopped kale
1/2 cup plain 2% reduced fat Greek yogurt
4 lemon wedges

Cook bacon in a Dutch oven over medium heat until crisp (or heat olive oil until shimmering).  Remove bacon from pan using a slotted spoon, drain over paper towels and set aside.  Add carrot and onion to drippings (or olive oil) and cook for 4 minutes, stirring occasionally.  Add garlic, and cook for 1 minute, stirring constantly.  Add paprika, 1/4 tsp salt, cumin red pepper; cook for 30 seconds, stirring constantly.  Stir in broth, 2 cups water, and beans; bring to a boil.  Reduce heat and simmer for 20 minutes, stirring occasionally.

Add kale to bean mixture.  Cover and simmer 10 minutes or until kale is tender, stirring occasionally.  Ladle into bowls and top with yogurt and a squeeze of lemon.  Sprinkle with bacon and serve.

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