⏱ 40 min totalCreamy Cashew Kale & Chickpeas
Per 1 serving · 553 g · 12 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs51g45% of calories
- Fat19g38% of calories
- ✓ Cholesterol free
At a glance
One serving of Creamy Cashew Kale & Chickpeas (553 g) has 427 calories, with 20 g of protein, 51 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (39% DV), dietary fiber (47% DV) and Vitamin A (57% DV). Keep an eye on sodium, which provides 70% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber47%
- Vitamin A57%
- Vitamin C76%
- Vitamin K311%
- Thiamine28%
Good source of
10–19% of the daily value
- Choline12%
- Calcium18%
Watch
20%+ of the daily value
- Sodium70%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Cashews- 🥄¼ cup Water
½ cup Vegetable broth
½ clove Garlic
½ large Onion
½ medium Carrots
¾ cup Chickpeas
¾ cup, chopped Kale- 🥄¼ tsp Crushed red pepper flakes
- 🥄¼ tsp Salt
½ dash Black pepper
1 tbsp Cilantro
Directions
- 1
Soak cashews in hot water for at least 20 minutes.
- 2
Drain the cashews and place them in a high-speed blender or food processor with the vegetable broth and garlic. Blend until completely smooth and set aside.
- 3
Heat a large nonstick skillet or dutch oven over medium-low heat and cook the onion and carrots for 5-7 minutes, until softened.
- 4
Stir in the chickpeas.
- 5
Increase heat to high and add the kale and 2-3 tablespoons of water, stirring to combine everything. Cover and cook for 5 minutes, or until the kale is tender.
- 6
Stir in the cashew sauce, crushed red pepper flakes, salt, and pepper. Cook, uncovered, for 2-3 minutes, until the sauce thickens.
- 7
If using, garnish with cilantro before serving. Enjoy!
Vitamins & minerals
Amounts for 1 serving (553 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 511 μg | 57% |
| Vitamin C | 69 mg | 76% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 373 μg | 311% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 1 mg | 98% |
| Folate (B9) | 145 μg | 36% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 67 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 182 mg | 18% |
| Iron | 5 mg | 68% |
| Potassium | 979 mg | 21% |
| Magnesium | 184 mg | 44% |
| Phosphorus | 429 mg | 61% |
| Zinc | 4 mg | 33% |
| Copper | 2 mg | 209% |
| Manganese | 3 mg | 111% |
| Selenium | 12 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,088 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 5,562 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 427 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Creamy Cashew Kale & Chickpeas?
One serving of Creamy Cashew Kale & Chickpeas (1 serving) has 427 calories, which works out to 77 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Creamy Cashew Kale & Chickpeas high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Creamy Cashew Kale & Chickpeas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Creamy Cashew Kale & Chickpeas?
1610 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Creamy Cashew Kale & Chickpeas?
7.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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