Your Recipe

Chickpea and Kale Breakfast Skillet

Ingredient Amount Calories
Kale 24g 8kcal
Egg Fried 92g 180kcal
Garlic 6g 9kcal
Olive oil 28g 248kcal
Basil fresh 19g 4kcal
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids 425g 591kcal

Recipe Instructions:

ingredients
1 15 ounce can of chickpeas, rinsed and patted dry
2 cloves of garlic, finely minced
1–2 tablespoons of olive oil
1 1/2 cups of kale, washed and patted dry
1/2 cup of fresh chopped leafy herbs (I used basil since it’s in season but cilantro, parsley, etc would be great! you can also mix them).
salt and pepper to taste
optional: 1-2 fried eggs (poached would be great as well!)
instructions
Place your cleaned and dried chickpeas in a large skillet over medium heat. Add in the minced garlic and 1 tablespoon of olive oil. Stir to combine.
If needed/ desired, add in more olive oil. I wanted to minimize the amount of oil I was adding in so instead, I added a bit of water to the skillet to keep it from getting to dry. Within minutes, the water is absorbed/ evaporated. Add even more if needed.
Cook for 10 minutes or until the chickpeas begin to crisp up.
Salt and pepper to taste (this is a good time to add other spices if desired…turmeric maybe? or cumin?)
Turn the heat to low and add in the kale and fresh herbs. Continue to cook until the greens are wilted. Take off of heat.
Top with a fried egg and enjoy!!

Nutrition Facts
Portion Size 297 g/ml
Amount Per Portion 520
Calories
% Daily Value *
Total Fat 27g 35%
Saturated Fat 4.4g 22%
Sodium 626mg 27%
Total Carbohydrate 50g 18%
Dietary Fiber 14g 51%
Sugar 8.9g
Protein 22g 44%
Vitamin D 1mcg 5%
Calcium 177mg 14%
Iron 3.8mg 21%
Potassium 420mg 9%
* 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.
Vitamins
Nutrient Amount DV
Vitamin A 156.865 mcg 17%
Thiamin [B1] 0.1 mg 8%
Riboflavin [B2] 0.312 mg 24%
Niacin [B3] 0.584 mg 4%
Pantothenic acid [B5] 0.846 mg 17%
Vitamin B6 0.401 mg 24%
Cobalamin [B12] 0.446 mcg 0%
Floate [B9] 139.45 mcg 0%
Vitamin C 14.067 mg 16%
Vitamin D 1.012 mcg 5%
Vitamin E 3.392 mg 23%
Vitamin K 104.484 mcg 87%
Betaine 0.226 mg 0%
Choline 147.701 mg 27%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 50 g 18%
Sugars 8.9 g 18%
Dietary fiber 14.3 g 51%
Carbohydrate 2.2 g 0%
Net carbs 41.1g
Aminoacids
Nutrient Amount DV
Alanine 1.046 g 0%
Arginine 1.877 g 0%
Aspartic acid 2.511 g 0%
Cysteine 0.348 g 0%
Glutamic acid 3.565 g 0%
Glycine 0.876 g 0%
Histidine 0.597 g 0%
Isoleucine 1.018 g 0%
Leucine 1.667 g 0%
Lysine 1.504 g 0%
Methionine 0.396 g 0%
Phenylalanine 1.182 g 0%
Proline 0.913 g 0%
Serine 1.272 g 0%
Threonine 0.868 g 0%
Tryptophan 0.24 g 0%
Tyrosine 0.645 g 0%
Valine 1.101 g 0%
Minerals
Nutrient Amount DV
Calcium 177.01 mg 14%
Copper 0.62 mg 69%
Fluoride 0.55 mcg 0%
Iron 3.77 mg 21%
Magnesium 72.02 mg 17%
Manganese 2.08 mg 90%
Phosphorus 296.04 mg 24%
Potassium 419.63 mg 9%
Selenium 22.38 mcg 41%
Sodium 625.5 mg 27%
Zinc 2.14 mg 19%
Other
Nutrient Amount DV
Water 194.971 g 0%
Ash 2.885 g 0%