Garlic and Kale Soup Recipe

Looking for an easy Garlic and Kale Soup recipe? Learn how to make Garlic and Kale Soup using healthy ingredients.


Submitted by mappy2

Makes 3 servings



Garlic, Kale, Wheat Berries in vegetable broth.

Recipe Ingredients for Garlic and Kale Soup

1/4 cup Wheat Berries
2 teaspoons Olive Oil
2 oz. Shiitake Mushrooms
5 cloves garlic
1/8 cup brown rice vinegar
2 cups low-sodium vegetable broth
5 oz. kale

Recipe Directions for Garlic and Kale Soup

  1. Saute kale in oil 10 minutes until brown.

  2. Add garlic, saute 2 minutes more.

  3. Add brown rice vinegar and simmer until almost evaporated.

  4. Add wheat berries, broth, and 1 cup water.

  5. Bring to boil, then reduce to medium-low and simmer 20 mins.

  6. Add kale and simmer 10 to 20 min. more until kale is tender.

  7. Season with salt & pepper.

  8. Wheat berries must first be soaked overnight in large bowl of cold water before adding into soup.

Categories

Soup

Nutrition Facts
Serving Size 252.5g
Amount Per Serving
Calories
102
Calories from Fat
32
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
115mg
5%
Potassium
269mg
8%
Total Carbohydrates
13.5g
4%
Dietary Fiber
1.6g
6%
Sugars
0.7g
Protein
4.2g
Vitamin A 145% Vitamin C 98%
Calcium 8% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sugar
  • Very high in manganese
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
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