Kale and Chickpea Soup Recipe

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Ingredients:

Serving

2 tbsp extra virgin olive oil
1 onion, chopped
2 garlic cloves, minced
salt and pepper
1/3 tsp crumbed dried sage
3 cups low sodium chicken broth
2 cups sweet potatoes, peeled and cubed
1 1/2 cups cubed black forest ham
1 sweet red pepper, chopped
1 (540 ml) can chickpeas , draied and rinsed
3 cups chopped kale

Directions:

In a large saucepan, heat oil over medium heat; fry onion, garlic, salt, pepper and sage, sitring occasionally, until onion is softened, about 5 minutes.
Add stock, sweet potato, ham, red pepper and chickpeas; bring to boil.
Reduce heat, cover and simmer until potatoes are tender, about 15 minutes.
Add kale; simmer until tender, about 5 minutes,.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	202.37 Kcal (847 kJ)
Calories from fat	79.64 Kcal
		% Daily Value*
Total Fat	8.85g	14%
Cholesterol	27.21mg	9%
Sodium	571.22mg	24%
Potassium	490.31mg	10%
Total Carbs	17.47g	6%
Sugars	4.5g	18%
Dietary Fiber	2.12g	8%
Protein	16.32g	33%
Vitamin C	68.1mg	113%
Vitamin A	0.8mg	26%
Iron	0.8mg	4%
Calcium	75.8mg	8%

Amount Per 100 g
Calories	67.2 Kcal (281 kJ)
Calories from fat	26.45 Kcal
		% Daily Value*
Total Fat	2.94g	14%
Cholesterol	9.04mg	9%
Sodium	189.68mg	24%
Potassium	162.81mg	10%
Total Carbs	5.8g	6%
Sugars	1.49g	18%
Dietary Fiber	0.7g	8%
Protein	5.42g	33%
Vitamin C	22.6mg	113%
Vitamin A	0.3mg	26%
Iron	0.3mg	4%
Calcium	25.2mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.4

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium

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