Friday's Fare

Posted Friday, July 15, 2011 by Kally83
PhotobucketI love kale! It's relatively versatile and a powerhouse of nutrition. One cup of raw kale contains 1g of dietary fibre, 2g of protein and accounts for 206% of your Vitamin A, 134% of your Vitamin C, 9% of your Calcium and 6% of your Iron. It's also a good source of Thiamin, Riboflavin, Folate, Magnesium, Phosphorus, Vitamin K, Vitamin B6, Potassium, Copper AND Manganese. (source)

One of my favourite ways to serve kale is in this soup:

Veggie Kale Soup

A dollop of oil
1 yellow onion, chopped
2 cloves of garlic
1 bunch kale, remove stems and chop leaves
4 cups veggie broth
4 cups water
1 can diced tomatoes
6 white potatoes, peeled and cubed
2 cans black beans
1 tbsp Italian seasoning
1 tbsp dried parsley

Heat oil in large soup pot. Cook onion and garlic til soft. Add in kale and cook until wilted. Stir in the rest. Simmer on medium for about 25 minutes (potatoes should be cooked through).

Notes: I always hate putting actual measurements for soup so use this as a framework. You can use any kind of beans you like. You can add salt and pepper but I find the soup tasty enough without (and if you opt to use just water and a bouillon cube you'll have more than plenty of salt)


Full Moon Blessings!!!


  1. Anonymous

    Looks wonderful. We use it in The Netherlands as a mash with potatoes and serve it with smoked sausage and gravy. It's a Winter dish here ; )

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