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Kale and Chickpea Soup with Lemon

 
One serving costs about $1.98

$1.98 per serving

4 people like this recipe

4 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter lunch,main course,main dish,dinner
spoonacular Score:87%

Spoonacular Score: 87%

 

Kale and Chickpea Soup with Lemon might be just the main course you are searching for. This recipe makes 4 servings with 289 calories, 18g of protein, and 14g of fat each. For $1.98 per serving, this recipe covers 28% of your daily requirements of vitamins and minerals. This recipe from Foodista has 4 fans. Autumn will be even more special with this recipe. From preparation to the plate, this recipe takes roughly 45 minutes. If you have lemon, stock, celery, and a few other ingredients on hand, you can make it. All things considered, we decided this recipe deserves a spoonacular score of 87%. This score is outstanding. Try Kale and Chickpea Soup, Kale & Chickpea Soup, and Kale & Chickpea Soup for similar recipes.

Ingredients

Servings:
2
2  banana shallots
banana shallots
1
1  bay leaf
bay leaf
2.44 cups
2.44 cups canned chickpeas
canned chickpeas
1 stick
1 stick celery
celery
0.25 tsps
0.25 tsps chilli flakes
chilli flakes
some
some crusty bread
crusty bread
1
1  garlic clove
garlic clove
0.5
0.5  lemon (juice)
lemon (juice)
7.06 oz
7.06 oz kale
kale
1 slices
1 slices lemon
lemon
1 Tbsp
1 Tbsp olive oil
olive oil
some
some parmesan cheese
parmesan cheese
2 stalks
2 stalks rosemary
rosemary
some
some salt
salt
27.05 fl. oz
27.05 fl. oz stock
stock
2  banana shallots
2
banana shallots
1  bay leaf
1
bay leaf
2.44 cups canned chickpeas
2.44 cups
canned chickpeas
1 stick celery
1 stick
celery
0.25 tsps chilli flakes
0.25 tsps
chilli flakes
some crusty bread
some
crusty bread
1  garlic clove
1
garlic clove
0.5  lemon (juice)
0.5
lemon (juice)
7.06 oz kale
7.06 oz
kale
1 slices lemon
1 slices
lemon
1 Tbsp olive oil
1 Tbsp
olive oil
some parmesan cheese
some
parmesan cheese
2 stalks rosemary
2 stalks
rosemary
some salt
some
salt
27.05 fl. oz stock
27.05 fl. oz
stock

Equipment

dutch oven
dutch oven
sauce pan
sauce pan
blender
blender
knife
knife
frying pan
frying pan
dutch oven
dutch oven
sauce pan
sauce pan
blender
blender
knife
knife
frying pan
frying pan


Instructions

  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.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.98
Ingredient
2 banana shallots
1 bay leaf
400 grams canned chickpeas
1 stick celery
¼ teaspoons chilli flakes
some crusty bread
1 garlic clove
½ lemon (juice)
200 grams kale
1 slice lemon
1 Tbsp olive oil
some parmesan cheese
2 stalks rosemary
800 milliliters stock
Price
$0.28
$0.02
$0.81
$0.15
$0.03
$0.04
$0.07
$0.10
$0.88
$0.03
$0.17
$2.53
$0.25
$2.57
$7.93

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • You have probably heard by now that whole wheat bread is better for you than white bread. While this is true and definitely worth considering, you should be aware that all bread (especially your typical supermarket loaves) will raise your blood sugar and should be eaten in moderation.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • When buying celery, make sure the stalks feel firm and the leaves look fresh. Store in your refrigerator's crisper for up to two weeks.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
289 Calories
18g Protein
13g Total Fat
25g Carbs
46% Health Score
Limit These
Calories
289
14%

Fat
13g
21%

  Saturated Fat
5g
36%

Carbohydrates
25g
8%

  Sugar
3g
4%

Cholesterol
20mg
7%

Sodium
1788mg
78%

Get Enough Of These
Protein
18g
37%

Vitamin K
358µg
341%

Vitamin A
5770IU
115%

Vitamin C
64mg
78%

Manganese
1mg
62%

Calcium
483mg
48%

Copper
0.94mg
47%

Vitamin B6
0.71mg
36%

Phosphorus
347mg
35%

Fiber
5g
21%

Magnesium
69mg
17%

Iron
2mg
15%

Potassium
502mg
14%

Selenium
9µg
14%

Folate
54µg
14%

Zinc
1mg
13%

Vitamin B2
0.2mg
12%

Vitamin B1
0.12mg
8%

Vitamin B12
0.36µg
6%

Vitamin B5
0.56mg
6%

Vitamin E
0.66mg
4%

Vitamin B3
0.85mg
4%

covered percent of daily need

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