Kale and Rice Chowder

Kale and Rice Chowder

Ingredients

2 teaspoons olive oil
1 cup chopped onion
1 cup chopped red bell pepper
1/2 cup chopped leeks
1/3 cup sliced almonds
1 tablespoon paprika
2 bay leaves
1 1/2 cups water
1 14.5-ounce can diced tomatoes
2 cups Vegetable Broth
2 cups chopped fresh kale
1 cup cooked brown rice
1 cup drained canned garbanzo beans

How we make it

Heat oil in a large Dutch oven over medium-high heat.

Add onion, bell pepper, leeks, and almonds. Sauté for 2 minutes.

Add paprika, bay leaves, water, tomatoes, and broth. Bring to a boil.

Add kale, rice, and beans.

Reduce heat and simmer 10 minutes, or until thoroughly heated.

Makes 6 servings

Per serving (1/6 of recipe)

Calories: 168
Fat: 5.5 g
Saturated Fat: 0.6 g
Calories from Fat: 29.6%
Cholesterol: 0 mg
Protein: 6.3 g
Carbohydrates: 26 g
Sugar: 6.3 g
Fiber: 5.8 g
Sodium: 469 mg
Calcium: 85 mg
Iron: 2.6 mg
Vitamin C: 62.2 mg
Beta Carotene: 3160 mcg
Vitamin E: 3.2 mg


Source: Brie Turner-McGrievy, M.S.,R.D.   Reprinted with permission: PCRM.org