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
351
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.

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.

Nutritional Facts

Total Fat
19g
29%
Sugar
10g
N/A
Saturated Fat
5g
23%
Cholesterol
34mg
11%
Protein
17g
34%
Carbs
31g
10%
Vitamin A
424µg
47%
Vitamin B12
0.3µg
4.8%
Vitamin B6
0.6mg
30%
Vitamin C
75mg
100%
Vitamin D
0.7µg
0.2%
Vitamin E
2mg
10%
Vitamin K
326µg
100%
Calcium
180mg
18%
Fiber
10g
40%
Folate (food)
120µg
N/A
Folate equivalent (total)
120µg
30%
Iron
3mg
17%
Magnesium
70mg
17%
Monounsaturated
8g
N/A
Niacin (B3)
3mg
17%
Phosphorus
225mg
32%
Polyunsaturated
4g
N/A
Potassium
811mg
23%
Riboflavin (B2)
0.3mg
17.4%
Sodium
654mg
27%
Thiamin (B1)
1mg
80%
Zinc
2mg
12%