Chickpea Kale Stir-Fry
Serves 4
Infused with Indian flavour and nutrient-packed kale, this frying pan dish proves that sometimes simple is best. If some of the garlic and spices stick to the frying pan 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.
3 tsp (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) finely grated fresh ginger
3 tsp (15 ml) garam masala
1/2 tsp (2 ml) turmeric
1/4 tsp (1 ml) ground cayenne pepper
1/4 tsp (1 ml) salt
6 cups (1.5 L) chopped kale
2 cups (500 ml) cherry tomatoes, halved
Juice of 1/2 lemon
1 cup (250 ml) plain, low-fat Greek yoghurt
1 tsp (5 ml) lemon zest
Heat oil in large frying pan over medium heat. Add chickpeas, garlic and ginger; cook 4 minutes. Stir in garam masala, turmeric, cayenne pepper and salt; cook 30 seconds more. Add kale to frying pan and cook until slightly wilted. Stir in tomatoes and lemon juice; heat 1 minute.
In small bowl, stir together yoghurt and lemon zest. Serve chickpea mixture topped with dollops of lemony yoghurt.
Each serving contains: 1909 kilojoules; 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-Frying Pan Meals", alive Australia, Autumn 2015
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).
