Chickpea and Kale Soup

Chickpea and Kale Soup
Chickpea and Kale Soup
Hunt's

Chickpea and Kale Soup

A colorful vegetable soup featuring chickpeas, kale, and pork easily made in a slow cooker. Recipe courtesy of Hunt’s.

6
Servings
295
Calories Per Serving
Deliver Ingredients

Notes

If kale is not available, try Swiss chard, collard greens, or cabbage in this recipe.

Ingredients

  • Nonstick cooking spray, such as PAM
  • ½ Pound boneless country-style pork ribs
  • 1 Cup diced carrots
  • 1 Tablespoon minced garlic
  • 2 bay leaves
  • 1 Teaspoon dried oregano
  • ½ Teaspoon dried thyme leaves
  • ¼ Teaspoon crushed red pepper flakes
  • 1 Cup chopped white onion
  • 1 15-ounce can chickpeas, drained and rinsed
  • 4 Cups chopped fresh kale
  • 2 14.5-ounce cans or 1 28-ounce can petite-diced tomatoes, such as Hunt's, un-drained
  • 1 14-ounce can chicken broth
  • 1 Cup water

Directions

Spray the inside of 3- to 4-quart slow cooker with the cooking spray; set aside. Spray a medium skillet with the cooking spray and heat over medium-high heat. Add the pork; brown on all sides.

Layer, in order, the carrots, pork, garlic, bay leaves, oregano, thyme, crushed red pepper, onion, chickpeas, kale, and tomatoes with their juice in the slow cooker. Add the chicken broth and water.

Cover; cook on low for 6 to 8 hours or until meat is tender. Remove the pork, shred and stir back into the soup.

Remove and discard the bay leaves before serving.

Nutritional Facts

Total Fat
8g
11%
Sugar
2g
2%
Saturated Fat
3g
13%
Cholesterol
92mg
31%
Carbohydrate, by difference
15g
12%
Protein
40g
87%
Vitamin A, RAE
45µg
6%
Vitamin B-12
2µg
83%
Vitamin B-6
1mg
77%
Vitamin K (phylloquinone)
7µg
8%
Calcium, Ca
107mg
11%
Choline, total
11mg
3%
Fiber, total dietary
1g
4%
Folate, total
47µg
12%
Iron, Fe
7mg
39%
Magnesium, Mg
47mg
15%
Niacin
9mg
64%
Pantothenic acid
1mg
20%
Phosphorus, P
318mg
45%
Selenium, Se
34µg
62%
Sodium, Na
1959mg
100%
Water
142g
5%
Zinc, Zn
6mg
75%

Chickpea Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Chickpea Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.