Soup

 

 

Kale Potato Soup 

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Description:
This soup could be made using curly leafed kale, other times black kale. The potatoes vary, too, depending on what you have in the pantry. Savory and comforting, this soup is an excellent reminder to appreciate the gifts of winter, even when you're on the cusp of spring.

Health Benefits of Eating Kale are many. Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
Lastly, Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Chop Kale finely into your next salad, steam or use in soups.


Ingredients:
1 large bunch kale (chopped).
1 Tbsp. butter
1 large onion (chopped)
1 clove garlic (minced)
2 large potatoes (diced)
1 cups/500ml hot water or broth
3 cups/750 ml water or broth
½ teaspoon salt or to taste
Pepper to taste

OPTION: use sweet patotoes or yams instead.


Directions:
Chop kale. Steam and set aside. (Don’t try to cook it with the potatoes; the flavour will be too strong.)

Melt butter in soup pot. Add onion and sauté until golden. Add garlic and sauté another minute.

Dice potatoes
Add to water or broth, bring to boil, reduce heat and simmer until potatoes are soft.

Remove half of the cooked potatoes; puree the rest with the cooking liquid and return to the soup pot.

Return reserved potatoes and steamed kale to soup pot. (Puree everything if a smooth texture is desired.)

Add salt or to taste
Add Pepper to taste
Add along with additional hot water or milk to preferred consistency.

Heat gently until hot and serve.

Add some parsely or a little kale to garnish on top


Servings: Yields 6 cups/1.5L


Notes: Marie Harnish, Indianapolis, Indiana “SIMPLY in SEASON” cookbook


Special Diet: Vegetarian, High Iron, High Fibre


Category: Soup

Submitted By: Linda Danallanko



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