dish
Kale Soup

6
Serves
105
Calories
15
Nutrients
11
Vitamins

Ingredients

1 tablespoon peanut oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1/3 cup finely chopped onions
1 quart Basic Chicken Stock (see recipe), or low-sodium canned
6 cups chopped, fresh or frozen kale

Cooking Instructions

1. Heat the peanut oil in a saucepan over low heat. Add the carrots, celery and onion, season lightly with salt and pepper, and cook for 10 minutes.

2. Add the stock and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.

4. Add the kale and simmer until just tender, about 5 to 7 minutes.

5. Puree in a blender and strain.

6. Adjust the salt and pepper to taste.

Serving Size: about 1 cup

Nutrition Information

Number of Servings: 6
Calories
105
Protein
10 g
Total Carbohydrate
13 g
Dietary Fiber
5 g
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar
3 g
Total Fat
3 g
Saturated Fat
1 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
32 %
Percent Calories from Carbohydrate
43 %
Percent Calories from Fat
25 %
Vitamin A
15893 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
0 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
91 mg
Vitamin D
0 IU
Folate
42 mcg
Vitamin E
2 IU
Vitamin K
1862 mcg
Pantothenic Acid
0 mg
Calcium
317 mg
Iron
2 mg
Phosphorus
74 mg
Potassium
904 mg
Sodium
430 mg
Zinc
0 mg