Kale Potato Cannellini Chickpea Soup

INGREDIENTS:

1 bunch Kale, leaves and young stems

2 Potatoes, cut into chunks

1 canned Cannellini Bean, drained

1 canned Chickpea, drained

2 cups Chicken Broth

2 cups Water

1 head Garlic, peeled and smashed

1/2 White Onion, peeled and cut into chunks

Plain Greek Yogurt (for serving, optional)

2 tablespoons Vegetable Oil

Salt to taste

DIRECTION:

1. Heat up vegetable oil in a soup pot over medium heat.  Add onion and garlic; fry until they are fragrant.

2. Add potatoes; continue to fry for another 5 minutes.  Add chicken broth and water.  Bring the liquid to a boil and then add the kale a handful at a time.  Cook until the kale is softened.  Add chickpea and cannelloni bean.

3. With a wand blender, puree the soup until smooth.  Season with salt to taste.  To serve, spoon out the soup in a serving bowl and add a dollop of yogurt.

Chicken with Tomato Alfredo Sauce on Rice

If you are tired of curry, try this tangy and creamy tomato Alfredo.  As we often say, everything tastes better with a little ketchup on it.  It is proof again in this tangy chicken.

INGREDIENTS:

2 lbs Whole Chicken Wings, cut into three segments

3 Carrots, cut into bite size

1 Red Onion, chunks

5 Garlic Cloves, peeled and mashed

1 can Chickpea, drained and rinsed the chickpeas

2 tablespoons Flour

1/4 cup Butter

3 tablespoons Vegetable Oil

1 tablespoon Chinese Cooking Wine (optional)

1 cup Milk, 2%

1/3 cup Ketchup

3 tablespoons Worcester Sauce

2 tablespoons Sugar

Salt

DIRECTION:

1. Combine garlic, carrot, butter and vegetable oil in a deep pot.  Heat them up over medium heat until the garlic is fragrant and the carrots are nicely browned.

2. Turn the heat to high; add chicken.  Stir fry until the chicken starts to turn colour, about 10 minutes.  Add cooking wine and allow it to be absorbed.

3. Sprinkle the flour onto the chicken while stirring.  Then quickly add in milk.  Reduce the heat a little if the sauce thickens too quickly, and add more milk if needed.

4. When the sauce comes to a boil, add chickpea and onion.  Continuously cook until they heat through and the onion is slightly softened, about 10 minutes.  Season with Sugar, salt and Worcester sauce to taste.  It is delicious to serve with brown rice, pasta or naan bread.

Kid-friendly Chickpea Hummus

The traditional hummus contains tahini, but tahini has a slightly bitter aftertaste that not all people like.  My son doesn't really like tahini so I use mayonnaise here.  It is not a super healthy recipe since I admit it calls for mayonnaise.  However, the kids are really going to enjoy this chickpea packed snack.

INGREDIENTS:

1 cup Canned Chickpea, rinsed and drained

2 Garlic Cloves, peeled

1/4 cup Mayonnaise

1/3 Lemon of Juice

3 tablespoons Water

4 tablespoons Olive Oil

1/4 teaspoon Salt

DIRECTION:

1. In a food processor, add all ingredients.  Process until the mixture becomes smooth and creamy.

2. Before serving, sprinkle some sweet paprika and extra olive oil if desired.  Serve it with pita, naan, cucumber, carrot, or blanched beans.

Healthy Chickpea Sandwich Spread 鷹咀豆三文治醬

Healthy Chickpea Sandwich Spread

鷹咀豆三文治醬

Ingredients:

2.5 cups Canned Chickpeas

2 tablespoons Dijon Mustard

3 tablespoons Mayonnaise

1 teaspoon Paprika

1/8 teaspoon Ground Black Pepper

1/3 teaspoon Sea Salt

Some Bread and lettuce to serve

材料：

2.5 杯   罐裝鷹咀豆

2 湯匙   全籽芥茉醬

3 湯匙   美乃滋

1 茶匙   紅椒粉

1/8 茶匙   黑胡椒碎

1/3 茶匙   海鹽

麵包和生菜 (伴食用)

DIRECTION:

Oatmeal Turkey Meatball Soup | 燕麥火雞肉丸湯

In addition to the extra fibre, the oats also give a tenderer texture to the meat balls that suit the appetites of younger kids.  It is the dish that can boost up the body in a winter day.

  

Oatmeal Turkey Meatball Soup

營養麥火雞肉丸湯

Ingredients for Meatballs:

450 gram Ground Turkey

1 cup Whole Oats

1 Onion, diced

1 Egg

1 tablespoon Sugar

1/3 teaspoon Salt

Ingredients for Soup:

4 cups Beef Broth

4 cups Water

1 cup Carrots, bite size

1 cup Celery, bite size

1 cup Button Mushroom

1.5 cups Tomatoes

1/2 cup Chickpeas

1/3 cup Cilantro, minced

Salt to taste

DIRECTION: