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Recipes

Chickpea and Kale Soup

A colorful vegetable soup featuring chickpeas, kale and pork -- easily made in a slow cooker

Recipe Rating

2 ratings.



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Time:

Hands On: 25 minutes
Total Time: 8 hours 25 minutes

Servings:

Makes 6 servings (1-1/2 cups each)

Ingredients

  •   PAMŪ Original No-Stick Cooking Spray
  • 1/2 pound boneless country-style pork ribs
  • 1 cup diced carrot
  • 1 tablespoon minced garlic
  • 2 bay leaves
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme leaves
  • 1/4 teaspoon crushed red pepper flakes
  • 1 cup chopped white onion
  • 1 can (15 oz each) chickpeas, drained, rinsed
  • 4 cups chopped fresh kale
  • 2 cans (14.5 oz each) Hunt'sŪ Petite Diced Tomatoes, undrained
  • 1 can (14 oz each) reduced-sodium chicken broth
  • 1 cup water
Directions
  1. Spray inside of 3 to 4-quart slow cooker with cooking spray; set aside. Spray medium skillet with cooking spray. Heat over medium-high heat. Add pork; brown on all sides.
  2. Layer, in order, the carrot, pork, garlic, bay leaves, oregano, thyme, crushed red pepper, onion, chickpeas, kale and undrained tomatoes in slow cooker. Add chicken broth and water.
  3. Cover; cook on LOW setting 6 to 8 hours.
  4. Remove pork from slow cooker, shred and return to soup; stir. Remove and discard bay leaves.

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

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grains

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vegetables

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fruit

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milk

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meat/beans

MyPyramid Values are based on a 2,000 calorie diet


Nutrition Facts
Amount per Serving
Calories
191
% Daily Value*
Total fat
8%
5 g
Saturated fat
8%
2 g
Cholesterol
9%
28 MG
Sodium
27%
647 MG
Carbohydrate
8%
25 g
Dietary fiber
21%
5 g
Sugars
1%
6 g
Protein
26%
13 g
Vitamin A
194%
Vitamin C
71%
Calcium
12%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet
About Our Nutrition Information