Garlic and Kale Soup - 20g Carbs, 3g Fiber, 4g Sugar
Vegetarian Times Issue: February 2010 p. 36
This brothy soup provides heart-healthful nutrition on many
levels: kale and garlic are good for the cardiovascular system;
wheat berries are high in fiber; and shiitake mushrooms contain
eritadenine, an amino acid that speeds up processing of cholesterol
in the liver. Once the wheat berries have been presoaked, the soup
can be ready in under an hour.
Serves: 6
1/2 cup wheat berries
2 Tbsp olive oil
3.5 oz shiitake mushrooms, stemmed and thinly sliced (1 cup)
10 cloves garlic, peeled and thinly sliced
1/4 cup brown rice vinegar
4 cups low-sodium vegetable broth
1 bunch kale (10 oz), stemmed and coarsely chopped
1. Soak wheat berries in large bowl of cold water overnight.
2. Heat oil in 2-qt. saucepan over medium heat. Add mushrooms, and
season with salt, if desired. Saute mushrooms 10 minutes, or until
beginning to brown. Add garlic, and saute 2 minutes more. Stir in
vinegar; simmer until vinegar is almost evaporated, stirring to
scrape up browned bits from pan.
3. Drain wheat berries, and add to mushroom mixture with vegetable
broth and 1 cup water. Bring to a boil, then reduce heat to medium-low,
and simmer 20 minutes. Add kale, and cook 10 to 20 minutes more, or
until kale is tender. Season with salt and pepper, if desired.
Serving Size: 1 cup
Nutrition per Serving:
138 Calories, 5g Total Fat, 1g Saturated Fat, 0mg Cholesterol,
103mg Sodium, 4g Protein, 20g Carbs, 3g Fiber, 4g Sugars
