Chickpeas and Kale
Steps to follow:-
To make a Chickpeas and Kale:
To make a Chickpeas and Kale:
- 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.
- 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.
- 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.
- 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. |
