Wednesday, February 1, 2012

Kale and Carrot Soup

  • 2 - 3 cloves of fresh garlic (more if you like) 
  • special note: chop garlic ~10 minutes before you sauté in order to increase its anti-cancer activity
  • 1 small onion peeled and chopped
  • 1 - 2 Tbsp. olive oil
  • 1 inch of peeled fresh ginger, chopped or grated
  • 2 - 1 inch cinnamon sticks - leave whole
  • 2 bay leaves - leave whole
  • 1/2 pounds carrots chopped
  • 4 cups water or vegetable broth (divided)
  • 4 cups cleaned (washed) or torn kale
  • 1 large partially cooked sweet potato peeled and cubed - can cook in microwave for 8 - 10 minutes
  • Sauté first six ingredients until tender but not brown - approximately 5 minutes. 
  • Add carrots and 2 cups water.
  • Cook over medium heat until carrots are tender, approximately 20 minutes. 
  • Season with salt and pepper.
  • Add kale, sweet potato and 2 cups water.
  • Cook until kale is wilted but still bright in color.  Sweet potatoes will break up slightly (or you can smash about half the sweet potato) and thicken the broth.
  • Remove the whole cinnamon sticks and bay leaves before eating. 
  • Re-season with salt and pepper to your liking.  
Absolutely packed with phytochemicals and best of all - delicious!   Serve with a tossed salad made with lots of different greens and fresh whole grain bread, using more olive oil or hummus for a spread.  Enjoy!!

This was sooo good.  Even my 16 year old son ate this! He is now 29 years old and still loves this soup. :)

Where kale is more than decoration on my plate!

Diana Dyer, MS, RD


Ginger said...

I'll give this one a try. It sounds like a delicious, winter, comfort food.

Caitlin said...

Made this last night. Modified a bit by blending half of it. Excellent!!!

Diana Dyer said...

Good idea - I love my immersion blender for just that purpose. Sounds like a great soup to make this weekend for lunches all next week. :)

Eating Healthy said...

Yum! This looks delicious, and nice and warm for this cold time of year! I've been getting ideas for some new recipes, check out the link to a kale and roasted veggie soup too!

Rachel said...

Made this today. Great flavor! Things I did differently--subbed 1 cup fresh pumpkin puree (frozen from this autumn) for the sweet potato. I also basically pureed the carrots, so the soup has a thick texture. Thanks!

Diana Dyer said...

Rachel, all of your substitutions sound like tasty tweaks. The vast majority of recipes posted here are 'guidelines' because I create most of these dishes simply based on what I have on hand.
Thanks for visiting my kale blog!

David said...

Great recipe, happy to have discovered this blog.

Substituted 2 tsp. ground ginger for fresh;
Substituted 1/3 tsp. ground cinnamon for the sticks;
Cooked the sweet potato in boiling water instead of microwave;
I think getting at least the chunks of sweet potato and kale into the immersion blender is imperative.