Kale and chickpea stew

Kale and chickpea stew with tomatoes, ginger and warming spices: hearty, satisfying and easy to fit into everyday cooking.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 30 min
• Total time: 45 min
• Calories: 340 kcal per serving
• Protein: 16 g
• Fat: 8 g
• Carbs: 45 g

Ingredients

• 1 tin of chopped tomatoes (400g)
• 1 tin of chickpeas (400g)
• 1 large onion
• 2 garlic cloves
• 250g kale
• 1 thumb-sized piece of ginger
• 500ml vegetable stock
• 1 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp cinnamon
• 1 tsp sweet paprika
• Chilli flakes to taste

Method

You’ll need: saucepan · wooden spoon · ladle

1. Gently sweat the onion, garlic and ginger in the olive oil in a large pan until everything smells fragrant and the onion is soft and translucent.
2. Add the cumin, cinnamon, sweet paprika and chilli flakes and toast briefly so the flavours open up.
3. Stir in the chopped tomatoes and vegetable stock. Add the kale and simmer everything until the kale is soft and wilted.
4. Stir in the chickpeas and let the stew simmer gently over a medium heat until it thickens a little.
5. Season to taste with salt and pepper and balance the heat with a little more chilli if needed.
6. Serve hot, ideally straight from the pan. A drizzle of olive oil on top goes well.

Good to know

A stew like this is pure comfort. It's spicy, soft, slightly hot and often tastes even more well-rounded the next day.

Swaps

Chickpeas → white beans (milder flavour, also with protein and fibre) Kale → chard or spinach (more tender texture, cooks faster) Vegetable stock → low-salt vegetable stock (less salt) Olive oil → avocado oil (heat-stable)

Allergens

The recipe is naturally free from milk and egg; chickpeas, chilli and kale can cause bloating if you have a sensitive stomach. For children, keep the heat mild, and in pregnancy make sure the stock is well heated and hygienically prepared.

Frequently asked questions

Which nutrients are in kale?

Kale contains vitamin K and vitamin C as well as folate and carotenoids such as beta-carotene and lutein. The exact amounts vary with the variety and storage.

Can chickpeas cause bloating?

Chickpeas contain fibre and the kind of carbohydrates found in pulses, which can encourage bloating in some people. Rinsing them thoroughly often helps, but it can't always be avoided completely.

What does ginger bring to this stew?

Ginger contains pungent compounds such as gingerols and mainly brings flavour. In the stew it adds a fresh, slightly lemony heat.

Why do tomatoes and olive oil go so well together?

Tomatoes contain lycopene, the pigment behind their red colour. The olive oil carries the flavour of the tomatoes and spices and gives the stew a rounder, silkier finish.

Can the spices be a problem for sensitive people?

Chilli, garlic and onion can cause discomfort if you have a sensitive stomach or IBS. In that case, season more mildly and start with a smaller portion.

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