Kale And Chickpea Soup With Parmesan Recipe

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Ingredients:

Serving

2 tbsp extra virgin olive oil, plus more to drizzle over the bowls
2 medium onions, finely chopped
2 medium carrots, peeled and finely chopped
1 celery stalk, finely chopped
6 medium garlic cloves, minced
1 14.5- oz can diced tomatoes
salt
1 15- oz can chickpeas, rinsed and drained
6 cups water
1 parmesan cheese rind
2 bay leaves
1 sprig fresh rosemary
3/4 lb. kale , leaves stripped from tough stalks, stalks discarded, and leaves chopped (about 6 packed cups)
3/4 cup freshly grated parmesan cheese, plus more for the table

Directions:

Heat the oil in a Dutch oven over medium heat. Add carrots, onion, celery, and garlic and cook, stirring occasionally, until the veggies are lightly browned, about 15 minutes. Add the tomatoes and 1 tsp salt and bring to a simmer. Add the chickpeas and simmer for 5 minutes.
Add the water, cheese rind, bay leaves, and rosemary and bring to a boil. Reduce the heat and simmer about 30 minutes to blend the flavors. Add kale and continue to simmer until kale is tender, another 10 to 15 minutes. Adjust the seasoning, adding more salt to taste. Remove the bay leaves, cheese rind, and rosemary.
Ladle the soup into bowls and drizzle some olive oil over each portion. Sprinkle with cheese, and serve, passing more cheese at the table to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	233.96 Kcal (980 kJ)
Calories from fat	87.87 Kcal
		% Daily Value*
Total Fat	9.76g	15%
Cholesterol	11.89mg	4%
Sodium	498.91mg	21%
Potassium	552.64mg	12%
Total Carbs	25.19g	8%
Sugars	4.28g	17%
Dietary Fiber	2.26g	9%
Protein	13.39g	27%
Vitamin C	59.4mg	99%
Vitamin A	0.6mg	19%
Iron	1.7mg	9%
Calcium	348mg	35%

Amount Per 100 g
Calories	58.62 Kcal (245 kJ)
Calories from fat	22.02 Kcal
		% Daily Value*
Total Fat	2.45g	15%
Cholesterol	2.98mg	4%
Sodium	125.02mg	21%
Potassium	138.48mg	12%
Total Carbs	6.31g	8%
Sugars	1.07g	17%
Dietary Fiber	0.57g	9%
Protein	3.36g	27%
Vitamin C	14.9mg	99%
Vitamin A	0.1mg	19%
Iron	0.4mg	9%
Calcium	87.2mg	35%

* 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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