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Chickpea Curry Stew with Kale

Ingredient Amount Calories
Lemon juice 28.7g 6kcal
Coriander (Cilantro) Leaves 4g 1kcal
Kale 134g 47kcal
Onions 52g 21kcal
Potatoes, raw, flesh and skin 148g 114kcal
Rice brown medium-grain cooked 303g 339kcal
Chickpeas 246g 399kcal
Curry powder 6.3g 20kcal
Garlic powder 3.15g 10kcal
Almond milk unsweetened 240g 36kcal
Tomatoes crushed 200g 64kcal
Sea salt 0.09g 0kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 medium onion, finely chopped (1 cup)
1 Yukon gold potato, cut into ½-inch cubes (1 cup)
1 tablespoon curry powder
2 teaspoons garlic powder
Dash cayenne pepper
2 cups chopped kale, with stems
1½ cups cooked chickpeas
1 cup unsweetened, unflavored plant-based milk
½ of a 15-oz. can diced tomatoes (¾ cup), undrained
2 tablespoons finely chopped cilantro
2 tablespoons lemon juice
½ teaspoon sea salt
1½ cups cooked brown rice, warmed
INSTRUCTIONS
In a large saucepan combine the first five ingredients (through cayenne) and ¼ cup water. Cook over medium 10 minutes, stirring occasionally. Add kale, chickpeas, milk, and tomatoes. Cook about 5 minutes more or until thickened, stirring occasionally.
Stir in cilantro, lemon juice, and salt. Serve stew over rice.

Nutrition Facts
Portion Size 341 g | ml
Amount Per Portion 264
1106
kcal
kilojoules
% Daily Value *
Total Fat 3.7g 5%
Saturated Fat 0.5g 2%
Sodium 172mg 7%
Total Carbohydrate 50g 18%
Dietary Fiber 10g 37%
Sugar 7.1g
Protein 11g 21%
Vitamin D 0.6mcg 3%
Calcium 268mg 21%
Iron 4.2mg 23%
Potassium 759mg 16%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 144.236 mcg 16%
Thiamin [B1] 0.268 mg 22%
Riboflavin [B2] 0.218 mg 17%
Niacin [B3] 2.862 mg 18%
Pantothenic acid [B5] 0.905 mg 18%
Vitamin B6 0.468 mg 28%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 148.007 mcg 0%
Vitamin C 48.007 mg 53%
Vitamin D 0.6 mcg 3%
Vitamin E 3.192 mg 21%
Vitamin K 141.093 mcg 118%
Betaine 0.689 mg 0%
Choline 42.106 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 50.2 g 18%
Sugars 7.1 g 14%
Dietary fiber 10.4 g 37%
Carbohydrate 45.8 g 0%
Net carbs 43.1g
Aminoacids
Nutrient Amount DV
Alanine 0.446 g 0%
Arginine 0.811 g 0%
Aspartic acid 1.233 g 0%
Cysteine 0.132 g 0%
Glutamic acid 1.935 g 0%
Glycine 0.42 g 0%
Histidine 0.285 g 0%
Isoleucine 0.424 g 0%
Leucine 0.689 g 0%
Lysine 0.58 g 0%
Methionine 0.143 g 0%
Phenylalanine 0.499 g 0%
Proline 0.436 g 0%
Serine 0.468 g 0%
Threonine 0.367 g 0%
Tryptophan 0.105 g 0%
Tyrosine 0.279 g 0%
Valine 0.463 g 0%
Minerals
Nutrient Amount DV
Calcium 267.62 mg 21%
Copper 0.47 mg 52%
Fluoride 0.14 mcg 0%
Iron 4.23 mg 23%
Magnesium 102.65 mg 24%
Manganese 2.11 mg 92%
Phosphorus 236.43 mg 19%
Potassium 758.76 mg 16%
Selenium 3.99 mcg 7%
Sodium 172.42 mg 7%
Zinc 1.95 mg 18%
Other
Nutrient Amount DV
Water 273.558 g 0%
Ash 3.151 g 0%