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kale and chickpea stew in a white bowl with a spoon
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5 from 10 votes

Kale and Chickpea Stew

Kale and chickpea stew is healthy comfort food at its finest. Whole foods, gluten-free, easy vegetarian and vegan options. Make-ahead and meal prep-friendly. Ready in an hour.
Prep Time10 minutes
Cook Time50 minutes
Total Time1 hour
Course: Stews
Cuisine: American
Keyword: kale and chickpea stew
Servings: 8
Calories: 242kcal
Author: Carolyn Gratzer Cope

Ingredients

  • 1 tablespoon (15 ml) olive oil
  • 1 medium yellow onion diced
  • 3 medium carrots diced
  • 1 teaspoon fine sea salt
  • 6 cloves garlic chopped
  • ¾ cup (135 grams) uncooked basmati brown rice
  • 1 tablespoon (16 grams) double-concentrated tomato paste
  • 1 28- ounce 794-gram can diced tomatoes
  • 4 cups (945 ml) chicken or vegetable broth
  • 1 teaspoon dried herbes de Provence
  • ½ teaspoon dried crushed red pepper flakes
  • 1 piece parmesan cheese rind
  • 2 bunches lacinato kale stems removed, leaves chopped into 1-inch pieces
  • 2 15.5- ounce 439-gram cans chickpeas
  • Grated parmesan cheese for serving optional

Instructions

  • In large, heavy pot, heat olive oil over medium heat.
  • Add onions, carrots, and salt and cook, stirring occasionally, until starting to soften, about 5 minutes. Add garlic and cook, stirring, one minute more.
  • Add rice and stir to coat lightly with oil.
  • Add tomato paste and cook, stirring, for one minute.
  • Add tomatoes, broth, herbes de Provence, red pepper flakes, and cheese rind if using. Stir to combine.
  • Bring to a boil over high heat, then cover tightly, reduce heat to maintain a simmer, and cook for 25 minutes.
  • Add kale and chickpeas, re-cover pot, raise heat to return liquid to boil, then reduce heat and simmer 15 minutes more.
  • Serve hot, sprinkled with grated cheese if you like.

Notes

  1. I especially love using basmati brown rice, but any long-grain brown rice is fine.
  2. Lacinato kale (sometimes called dinosaur kale) is easy to work with, but you can use any variety that you like.
  3. Any good vegetable or chicken broth (or homemade stock if you've got it) is great. Use veggie broth if you're cooking for vegans or vegetarians.
  4. The parmesan cheese rind adds a ton of flavor to this dish, but it's optional. Parmigiano-Reggiano is not vegetarian, so use a vegetarian parmesan if that matters to you. Leave it out to make this dish vegan.
  5. This recipe is perfect for making in advance. The flavors will only improve as it rests. Once cooled, transfer to an airtight container and keep in the fridge for up to a week. The rice will continue to absorb any liquid, so if you like, you can thin it with a bit of additional broth when reheating.

Nutrition

Calories: 242kcal | Carbohydrates: 42.7g | Protein: 9.4g | Fat: 5.1g | Fiber: 8.3g