Soup, Stew and Chili: Warm Soup, Stew and Chili: Chickpea, Pumpkin and Collard Stew

This nourishing stew mingles a variety of earthy flavors from leek, onion, squash, garbanzos, collard greens, and herbs.

Author: American Institute for Cancer Research
Date: March 06, 2008

Serves: 10 person(s)

Preparation Time: 15 mins
Cooking Time: 30 mins
Extra Time: 10 mins (if using cooked collard greens)

Ingredients:

    2 Tbsp extra-virgin olive oil
    1 leek, sliced
    1 onion, chopped
    1 1/2 lb cheese pumpkin (or butternut squash), peeled and cut into 1-inch cubes
    4 cup fat-free reduced-sodium chicken broth *
    3 cup cooked collard greens (**see note) or 1 frozen package (10 oz), defrosted
    1 6-inch sprig fresh rosemary, crushed (or 2 tsp. dried)
    6 - 8 sprigs fresh thyme (or 2 tsp. dried)
    1/8 tsp ground chipotle chile (or chili pepper)
    1 can (15 oz) chickpeas (garbanzos), rinsed and drained
    1 can (14 oz) diced tomatoes
    1 pinch salt
    1 pinch ground black pepper, or to taste

Directions:

    Heat the oil in a large Dutch oven or saucepan. Add the leek and onions and sauté until translucent, about 4 minutes. Add the squash. Cover tightly, reduce the heat to medium-low and cook 5 minutes.

    Add the broth, collard greens, rosemary, thyme, and ground chile. Increase the heat until the liquid boils, cover, and reduce heat to simmer stew for 10 minutes. Add the chickpeas and tomatoes. Simmer, uncovered for 10 minutes, or until the pumpkin and collard greens are tender. Season with salt and pepper.

    ** NOTE: For cooked collard greens, cut tough stem and veins from fresh collard greens. Cook the leaves in a generous amount of boiling water for 8 minutes. Drain, then rinse under cold water until greens are cool enough to handle. Drain, and stack 2 to 3 leaves on top of one another. Roll stacked leaves to make a long cigar, and cut crosswise into strips. Or, defrost a 10-ounce package of frozen collards.

Variations:

    * For a vegetarian version, replace the chicken broth with an equal amount of vegetable broth.

    Serving suggestion is not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:138 cals
Kilojoules:578 kJ
Fat:3.5 g
Carbohydrates:24.0 g
Protein:5.3 g
Cholesterol:0.0 mg
Sodium:423 mg
Saturated Fat:0.5 g
Fiber:4.9 g
Calcium:96.0 mg
Total Sugars:2.2 g

Copyright © 1996-2014 CalorieKing Wellness Solutions, Inc.