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
Directions
Matthew Kadey, MSc, RD
Matthew Kadey 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).
READ THIS NEXT
SEE MORE »
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Sorghum Tabbouleh with Kale and Navy Beans
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
Chickpea Salad with Nigella Roasted Sweet Potato and Grated Carrots
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.