Super Energy Kale Soup - 21.55g Carbs, 4.37g Fiber, 6.21g Sugar
From: The George Mateljan Foundation - The World's Healthiest Foods
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 Cook Time: 40 min
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 celery, diced
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, to taste
Pepper, to taste
Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 Tbsp broth in a medium soup pot.
Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
Add garlic and continue to sauté for another minute.
Add broth, carrots, and celery and bring to a boil on high heat.
Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and cook until tender, about 15 more minutes.
Add kale and 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: 196.22 g
Nutrition per Serving: 93.18 Calories, 0.63g Total Fat, 0.06g Monounsaturated Fat, 0.26g Polyunsaturated Fat, 0.12g Saturated Fat, 0g Trans Fat, 5.63 Calories from fat, 1.09 Calories from saturated fat, 0mg Cholesterol, 2.18g Monosaccharides, 1.61g Disaccharides, 1.14g Soluble Fiber, 1.83g Insoluble Fiber, 10.71g Other Carbs, 21.55g Carbs, 4.37g Dietary Fiber, 6.21g Total Sugars, 4.08g Protein, 124.88 mg Calcium, 2.57 mg Iron, 31.69 mg Magnesium, 704.50 mg Potassium, 67.79 mg Sodium
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