I am growing Kale this summer in my garden.
“There’s a reason why sweet, earthy kale is the most popular of the greens these days: it’s delicious, versatile, and incredibly nutritious. Kale contains beta-carotene and the antioxidants lutein and zeaxanthin—which are associated with eye health—as well as potassium, vitamin A, vitamin C, fiber, iron, and calcium. Plus, you get 2 grams of protein in a serving. Consider using kale as a stand-in for spinach in dishes…” (Cooking Light)
- 2 center-cut bacon slices
- 1 cup chopped carrot
- 1/2 cup chopped onion
- 2 garlic cloves, minced
- 1 teaspoon paprika
- 1/4 teaspoon kosher salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon crushed red pepper
- 2 1/2 cups fat-free, lower-sodium chicken broth
- 1 cup water
- 2 (15-ounce) cans organic chickpeas (garbanzo beans), rinsed and drained
- 4 cups chopped fresh kale
- 1/2 cup plain 2% reduced-fat Greek yogurt
- 4 lemon wedges (optional)
- 1. Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan using a slotted spoon, and crumble. Add 1 cup carrot and chopped onion to drippings in pan, and cook for 4 minutes, stirring occasionally. Add garlic, and cook for 1 minute, stirring constantly. Add paprika, 1/4 teaspoon salt, cumin, and red pepper; cook for 30 seconds, stirring constantly. Stir in chicken broth, 1 cup water, and beans; bring to a boil. Reduce heat, and simmer for 20 minutes, stirring occasionally.
- 2. Add 4 cups kale to bean mixture. Cover and simmer for 10 minutes or until kale is tender, stirring occasionally. Ladle about 1 1/4 cups bean mixture into each of 4 bowls, and top each serving with 2 tablespoons yogurt. Sprinkle with bacon, and serve with lemon wedges, if desired.
- Wine Match: An inexpensive selection, the 2008 Turning Leaf Cabernet Sauvignon (California, $8) has black cherries, oak, and a nice, smooth taste to counterbalance the meaty bacon and beans and earthy greens in this hearty dish. –Gretchen Roberts