Chickpeas and kale might be the two hardest-working fiber sources in the produce aisle, and stewing them together means neither one gets to slack off. Chickpeas bring resistant starch that your gut bacteria treat like a feast, kale adds bulk and a hit of polyphenols, and the tomato broth ties it together into something that tastes way more indulgent than a bowl of legumes and greens has any right to. If this stew is a hit, our quick lentil vegetable soup and white bean and rosemary soup lean on the same fiber-forward legume base. It's also a solid pick for family dinners — see our tips in feeding kids for gut health.
Ingredients
- 2 cups cooked chickpeas
- 4 cups chopped kale, stems removed
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 can diced tomatoes
- 3 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot and saute onion until soft.
- Add garlic, cumin, and paprika, cook 1 minute.
- Add chickpeas, tomatoes, and broth, simmer 15 minutes.
- Stir in kale and cook until wilted, about 5 minutes.
- Season with salt and pepper.
Nutrition Facts (per serving)
| Calories | 240 |
| Total fat | 8g |
| Total carbohydrates | 32g |
| Dietary fiber | 10g |
| Protein | 10g |
| Sodium | 520mg |
Why This Is Good for Your Gut
Chickpeas are rich in resistant starch, which resists digestion in the small intestine and gets fermented by bacteria in the colon into short-chain fatty acids like butyrate, a key fuel source for colon cells. Kale contributes both insoluble fiber for regularity and glucosinolates, plant compounds that gut bacteria convert into protective byproducts. Onion and garlic round it out with additional inulin to feed the whole system.
Comfort food that also happens to be doing serious work for your microbiome. Rare combination.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
