Wednesday, February 1, 2012

Kale and Carrot Soup

    Ingredients:
  • 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
Directions:
  • 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

7 comments:

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...

Caitlin
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. :)
Diana

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!
Diana

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.