Super Energy Kale Soup - 21.55g Carbs, 4.37g Fiber, 6.21g Sugar
From: The George Mateljan Foundation www.whfoods.org
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 cooking time: 40 minutes
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
1. Chop garlic and onions and let sit for 5 minutes to bring out their
hidden health benefits.
2. Heat 1 Tbsp broth in a medium soup pot.
3. Healthy Saute onion in broth over medium heat for about 5 minutes
stirring frequently.
4. Add garlic and continue to saute 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.
Serves: 4
Total Weight: 196.22g
Nutrition per Serving:
93.18 Calories, 5.63 Calories from Fat, 1.09 Calories from Saturated Fat,
4.08g Protein, 21.55g Carbs, 4.37g Dietary Fiber, 1.14g Soluble Fiber,
1.83g Insoluble Fiber, 6.21g Total Sugar, 2.18g Monosaccharides,
1.61g Disaccharides, 10.71g Other Carbs, 0.63g Total Fat, 0.12g Saturated Fat,
0.06g Mono Fat, 0.26g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
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