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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,soup,main course,main dish,dinner
spoonacular Score:86%

Spoonacular Score: 86%

 

The recipe Kale and Chickpea Soup with Lemon can be made in about 45 minutes. This main course has 290 calories, 16g of protein, and 15g of fat per serving. This recipe serves 4. For $1.98 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. Autumn will be even more special with this recipe. 4 people were impressed by this recipe. It is brought to you by Foodista. Head to the store and pick up crusty bread, garlic clove, chilli flakes, and a few other things to make it today. Overall, this recipe earns an amazing spoonacular score of 86%. If you like this recipe, you might also like recipes such as Massaged Kale Chickpea Salad with Lemon Vinaigrette, Kale & Chickpea Soup, and Kale & Chickpea Soup.

Ingredients

Servings:
2
2  banana shallots
banana shallots
1
1  bay leaf
bay leaf
1
1  bay leaf
bay leaf
14.11 oz
14.11 oz 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 slice
1 slice lemon
lemon
1 Tbsp
1 Tbsp olive oil
olive oil
some
some parmesan cheese
parmesan cheese
2 stalks
2 stalks rosemary
rosemary
2 stalks
2 stalks rosemary
rosemary
some
some salt
salt
3.38 cups
3.38 cups stock
stock
2  banana shallots
2
banana shallots
1  bay leaf
1
bay leaf
1  bay leaf
1
bay leaf
14.11 oz canned chickpeas
14.11 oz
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 slice lemon
1 slice
lemon
1 Tbsp olive oil
1 Tbsp
olive oil
some parmesan cheese
some
parmesan cheese
2 stalks rosemary
2 stalks
rosemary
2 stalks rosemary
2 stalks
rosemary
some salt
some
salt
3.38 cups stock
3.38 cups
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: $2.03
Ingredient
2 banana shallots
1 bay leaf
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
2 stalks rosemary
800 milliliters stock
Price
$0.28
$0.02
$0.02
$0.81
$0.15
$0.03
$0.04
$0.07
$0.10
$0.88
$0.03
$0.17
$2.53
$0.25
$0.20
$2.55
$8.13

Nutritional Information

Quickview
292 Calories
15g Protein
14g Total Fat
26g Carbs
39% Health Score
Limit These
Calories
292k
15%

Fat
14g
23%

  Saturated Fat
5g
34%

Carbohydrates
26g
9%

  Sugar
3g
4%

Cholesterol
26mg
9%

Sodium
1836mg
80%

Get Enough Of These
Protein
15g
32%

Vitamin K
200µg
191%

Vitamin A
5810IU
116%

Manganese
1mg
63%

Vitamin C
51mg
62%

Calcium
452mg
45%

Vitamin B6
0.66mg
33%

Phosphorus
311mg
31%

Fiber
7g
30%

Selenium
13µg
19%

Vitamin B2
0.31mg
18%

Folate
71µg
18%

Zinc
2mg
15%

Iron
2mg
15%

Magnesium
61mg
15%

Potassium
463mg
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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