Chickpea and Kale Soup

Part of the problem with trying to eat healthy is the size of our portions.  It's human nature not to want to feel hungry so we fill our plates with bountiful amounts and add extra calories when we do that.  So what we need to do is find foods that will fill us up and satisfy our appetites and at the same time not add lots of calories.

Soups will do that and especially if we include beans and greens as part of the recipe.

Chickpeas are are good source of protein and come with health benefits.  You really should consider them a must-have on your next grocery list.

 Here are three health benefits of chickpeas:

1. Hunger control: Chickpeas are high in fibre and protein, and they have a low glycemic index. This powerful combination can help control your weight. Enjoying as little as 1/2 cup (125 mL) of chickpeas daily can keep you feeling full -- and consuming fewer calories.

2. Cholesterol reduction: Including 3/4 cup (175 mL) of chickpeas in your diet each day can help lower LDL (bad) cholesterol levels, which reduces the risk of heart disease.

3. Versatility: Chickpeas can be used in salads, soups, curries, chilis and stews

Kale is the new "Queen of Green" and is tasty, nutritious and versatile.  It can be a used as a side vegetable, a salad ingredient or included in soups and stews.

 This soup combines these 2 healthy foods to produce a nutritious and filling soup.

Chickpea and Kale Soup

1/4 cup of Smoked Extra Virgin Olive Oil...may be purchased at Joe and Son's Olive Oils Store

2 boneless, skinless chicken breasts..seasoned with salt and pepper*

3 medium onions, sliced

26 ounce container of chicken stock..or  similar amount

2 cups water

1 medium sized can diced tomatoes with juice  (about 14.5 ounces)

2 medium cans chickpeas (garbanzos), about 19 ounces each, drained

1 tablespoon smoked paprika

1 bunch kale, stems removed and cut into small pieces

salt and pepper to taste

additional Smoked Extra Virgin Olive Oil for drizzling

Grated Italian Cheese for topping...... Parmesan or Romano would be fine

In a large soup pot, warm the Smoked Olive Oil to a medium heat and sear the chicken breasts to a golden color.  Remove the chicken and set aside.  In the same pot add the sliced onions and saute until they are soft and transparent.

Add the chicken stock and the water and bring to a boil.  Lower the heat and add the drained chickpeas, canned diced tomatoes and smoked paprika. 

Cut the chicken breasts into bite sized pieces and add to the broth. Season with 1 teaspoon of salt and 1/4 teaspoon pepper.

Cook over medium/low heat for about 45 minutes.  Add the chopped kale and cook for about another 15 minutes.  Taste to see if you need to add extra salt and pepper.Serve hot.

Before serving you might want to drizzle a little bit of the Smoked Olive Oil on each individual serving and also sprinkle some Italian cheese as well.

*You could substitute Kielbasa sausage for the chicken breasts....Or eliminate all meat , substitute vegetable broth and keep it vegan.