Super Energy Kale Soup

TGIF Friday October 7, 2011

Kale is a HUGE SUPER FOOD so I thought I would share this recipe from World's Healthiest Foods website.

Super Energy Kale SoupSource - Worlds Healthiest Foods

Super Energy Kale Soup - Serves 4 

This quick and easy version of potato kale soup has extra vegetables for more flavor and nutrition and takes little time to prepare.
 

Prep and Cook Time: Prep and cooking time: 40 minutes


Ingredients:

  • 1 medium onion, chopped
  • 4 cloves garlic, chopped
  • 5 cups chicken or vegetable broth
  • 1 medium carrot, diced into 1/4-inch cubes (about 1 cup)
  • 1 cup diced celery
  • 2 red potatoes, diced into 1/2-inch cubes
  • 3 cups kale, rinsed, stems removed and chopped very fine
  • 2 tsp dried thyme
  • 2 tsp dried sage
  • salt and pepper to taste

Directions:

  1. Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a medium soup pot.
  3. Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
  4. Add garlic and continue to sauté for another minute.
  5. Add broth, carrots, and celery and bring to a boil on high heat.
  6. Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and kale and cook until potatoes are tender, about 15 more minutes.
  7. Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.

Nutritional Stats 

calories 93.18
calories from fat 5.63
calories from saturated fat 1.09
protein 4.08 g
carbohydrates 21.55 g
dietary fiber 4.37 g 17.48
soluble fiber 1.14 g
insoluble fiber 1.83 g
sugar - total 6.21 g
monosaccharides 2.18 g
disaccharides 1.61 g
other carbs 10.71 g
fat - total 0.63 g
saturated fat 0.12 g
mono fat 0.06 g
poly fat 0.26 g
trans fatty acids 0.00 g
cholesterol 0.00 mg


You can see the full profile HERE. And for another recipe for 5 minute healthy steamed kale, click HERE! I still have to try it but have not yet - I KNOW - BAD!

For more new & beneficial info on kale, read HERE.

I know there are a lot of Kale chip recipes out there so feel free to share your own or any other kale recipe!!!

Posted by truth2beingfit at 10/6/2011 8:55 PM
Categories: Food, Healthy Eating, Recipes
Tags: Recipes food kale healthy eating Worlds Healthiest Foods soup
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