Ingredients:
- 1 1/2 cups dried chick-peas , soaked overnight in enough water to cover them by 4 inches, drained, and rinsed
- two 28-oz cans plum tomatoes including the juice, chopped
- 1 bay leaf
Directions:
- In a large saucepan simmer the chick-peas in the water, covered partially, for 1 1/2 hours, or until they are tender. In a heavy kettle cook the onions and the garlic in the oil over moderate heat, stirring occasionally, until the vegetables are golden, add the bell peppers, and cook the mixture, stirring, for 10 minutes. Add the chick-peas with the cooking liquid, the kale, the tomatoes with the juice, the tomato paste, the chili powder, the thyme, the orégano, the red pepper flakes, the cumin, the sugar, and the bay leaf, bring the liquid to a boil, and simmer the stew, stirring ocassionally, for 1 hour. Discard the bay leaf, season the stew with salt, and serve the stew on the couscous or rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 107.36 Kcal (449 kJ) | ||
| Calories from fat | 47.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.24g | 8% | |
|---|---|---|---|
| Sodium | 48.47mg | 2% | |
| Potassium | 323.59mg | 7% | |
| Total Carbs | 13.25g | 4% | |
| Sugars | 2.55g | 10% | |
| Dietary Fiber | 2.5g | 10% | |
| Protein | 3.95g | 8% | |
| Vitamin C | 77.5mg | 129% | |
| Vitamin A | 0.9mg | 31% | |
| Iron | 63.7mg | 354% | |
| Calcium | 114.1mg | 11% | |
| Amount Per 100 g | |||
| Calories | 36.7 Kcal (154 kJ) | ||
| Calories from fat | 16.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.79g | 8% | |
|---|---|---|---|
| Sodium | 16.57mg | 2% | |
| Potassium | 110.6mg | 7% | |
| Total Carbs | 4.53g | 4% | |
| Sugars | 0.87g | 10% | |
| Dietary Fiber | 0.85g | 10% | |
| Protein | 1.35g | 8% | |
| Vitamin C | 26.5mg | 129% | |
| Vitamin A | 0.3mg | 31% | |
| Iron | 21.8mg | 354% | |
| Calcium | 39mg | 11% | |
* 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.
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