Chickpea Kale Stir-Fry
Infused with Indian flavour and nutrient-packed kale, this skillet dish proves that sometimes simple is best. If some of the garlic and spices stick to the skillet by the time you have added the final ingredients, pour in a small amount of broth or white wine to help scrape up the flavourful bits. 1 Tbsp (15 mL) grapeseed or extra-virgin olive oil
4 cups (1 L) cooked or canned chickpeas (drained and rinsed)
3 garlic cloves, sliced
2 tsp (10 mL) minced fresh ginger
1 Tbsp (15 mL) garam masala
1/2 tsp (2 mL) turmeric
1/4 tsp (1 mL) ground cayenne
1/4 tsp (1 mL) salt
6 cups (1.5 L) chopped kale
2 cups (500 mL) cherry tomatoes, halved
1/4 cup (60 mL) hempseeds
Juice of 1/2 lemon
1 cup (250 mL) plain, 2% Greek yogurt
1 tsp (5 mL) lemon zest
Heat oil in large skillet over medium heat. Add chickpeas, garlic, and ginger; cook 4 minutes. Stir in garam masala, turmeric, cayenne, and salt; cook 30 seconds more. Add kale to skillet and cook until slightly wilted. Stir in tomatoes, hempseeds, and lemon juice; heat 1 minute.
In small bowl, stir together yogurt and lemon zest. Serve chickpea mixture topped with dollops of lemony yogurt.
Serves 4.
Each serving contains: 456 calories; 35 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 69 g total carbohydrates (13 g sugars, 16 g fibre); 204 mg sodium
source: "One-skillet Meals", alive #378, April 2014
Chickpea Kale Stir-Fry
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
