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Kale Soup Recipe

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


Submitted by el_conquest

Makes 1 serving



all the ingredients are downsized to a single portion... to yield more portions try these upsized ingredients 1 bunch of kale 1 tablespoon olive oil 4 or 5 cloves of garlic, minced 1/2 yellow onion, chopped 4 cans of Chicken Broth or 2 boxes of Chicken Broth just enough to cover what goes in the pot. 3 diced potatoes, diced 1 can Chickpeas 1 can diced, Canned Tomatoes 1 teaspoon for seasoning or enough to taste the meat like a Linguica or Chorizo (a work around is to just buy a couple of links of Linguica or Chorizo and chop them up and cook them in a pan until near done and throw it in the pot to finish cooking)

Recipe Ingredients for Kale Soup

200 grams kale
1/2 teaspoon extra virgin olive oil or olive oil
1 clove garlic, minced
1/4 cup onion, minced
4 oz chicken stock or chicken broth
1 oz ground turkey or ground pork or ground beef
1/4 cup potatoes, diced
1/8 cup chickpeas
1/8 cup canned tomatoes, diced
1/4 teaspoon paprika
1/4 teaspoon allspice
1/4 teaspoon cayenne pepper

Recipe Directions for Kale Soup

  1. mince onion

  2. mince garlic

  3. dice potatoes

  4. run knife down hard kale stem to separate leaves

  5. wash leaves in colander

  6. brown ground turkey

  7. add spices to turkey

  8. in a stock pot add olive oil and onions and sweat for about a minute or two

  9. throw in the kale leaves and about a sliver of water and cover pot till the leaves reduce in size. They will turn bright green

  10. quickly add garlic and the browned and seasoned turkey to the pot.

  11. open all cans

  12. quickly cover the ingredients in the pot with the chicken stock (or broth) to prevent burning and to add the base of the soup.

  13. add the chickpeas, potatoes, and tomatoes to the pot and mix thoroughly.

  14. set temperature on stove to a medium high to high setting and let the soup simmer for an hour (or till the potatoes are fork tender)

  15. ladle the soup into a bowl add a fork or spoon and enjoy!

Categories

Soup

Nutrition Facts
Serving Size 458.3g
Amount Per Serving
Calories
331
Calories from Fat
86
% Daily Value*
Total Fat
9.5g
15%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
29mg
10%
Sodium
483mg
20%
Potassium
1473mg
42%
Total Carbohydrates
46.7g
16%
Dietary Fiber
10.4g
42%
Sugars
5.3g
Protein
21.0g
Vitamin A 628% Vitamin C 424%
Calcium 33% Iron 34%
* 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
  • High in dietary fiber
  • Very high in manganese
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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