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Chickpeas and Kale

Steps to follow:-
To make a Chickpeas and Kale:
  1. In a large saucepan, heat the olive oil over low heat. Add the garlic and cook, stirring occasionally, until very fragrant but not browned, about 5 minutes.
  2. Add the tomatoes, fennel seeds, crushed red pepper, and a generous pinch of salt. Cook over moderately low heat, stirring occasionally, until the tomatoes break down and the sauce is thickened for about 25 minutes.
  3. Stir the kale into the sauce and cook over moderately low heat, stirring occasionally, until wilted, about 3 minutes. Stir in the chickpeas and cook until heated for about 3 minutes. Season with salt.
  4. Spoon into bowls and garnish with torn basil and marjoram leaves. Top with finely grated pecorino and serve hot.

How to consume:

  • Raw:- Scrunching the leaves briefly in the hands can make them easier to digest. Add to salads, sandwiches, wraps, or smoothies.
  • As a side dish:- Sauté fresh garlic and onion in olive oil until soft. Add kale and continue to sauté until desired tenderness. Alternatively, steam for 5 minutes, then drain and stir in a dash of soy sauce and tahini.
  • Kale chips:- Remove the ribs from the kale and toss in olive oil or lightly spray and sprinkle with a combination of cumin, curry powder, chili powder, roasted red pepper flakes, or garlic powder. Bake at 275°F for 15–30 minutes to desired crispness.
  • Smoothies:- Add a handful of kale to any favorite smoothie. It will add nutrients without changing the flavor very much.
Nutritional Value Special Facts
Kale is great for digestion as it has fibrous leaves Kale grows well in the colder winter months, making a good addition when other fruits and vegetables are less readily available
Kale is high in iron, which helps in the formation of hemoglobin and enzymes in various parts of the body. Kale Is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes.
Kale is high in Vitamin K, which helps keep the body’s blood-clotting mechanism functioning in a healthy manner. It comes from the same plant as Broccoli, Brussel sprouts, and cabbage.
Kale is filled with powerful antioxidants, offer up one of their electrons to free radicals, thereby neutralizing “oxidant” radicals and keeping them from stealing an electron from our cells.
great anti-inflammatory food, it improves coronary artery risk factors
great for cardiovascular support.
high in Vitamin A, which is great for your vision and skin.
high in calcium, important for building and maintaining strong bones and for carrying out a large number of body processes such as cell signaling involved in muscle and nerve function and helping blood vessels transport blood through the body,".
High in Vitamin C.
Kale promotes liver health, Kale is filled with fiber and sulfur, both great for supporting your body's natural detoxification process and keeping your liver healthy.

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