Kale is a sturdy leafy green offering several nutritional and health benefits. According to The New Whole Foods Encyclopedia, kale is an excellent source of vitamin A, vitamin C, calcium, Iron, and chlorophyll. Kale can have healing benefits for lung congestion, the liver, the immune system, and stomach. Kale also has lutein and zeaxanthin.
Properties of kale can help prevent macular degeneration in the eyes and protect against colon cancer. This strengthening vegetable can be found year round. Kale can be served both raw in salads, or cooked by steaming, sauteing or boiling.
This healthy leafy vegetable can be found in most grocery stores. Pick varieties that are healthy and green without signs of yellowing or decay.It's most commonly found varieties are Dinosaur Kale, Curly Kale, Ornamental Kale, and Siberian or Russian Kale.
Dinosaur Kale has long deep green leaves and a mildly bittersweet flavor. Curly Kale has tight and curly leaves. Ornamental Kale is flat leafed with violet ruffled edges. This variety is less flavorful than the other varieties and is most commonly used as a garnish. Siberian or Russian Kale comes in red and green varieties and is the largest growing variety. Dinosaur and Curly kale seem to be the most commonly found varieties in grocery stores and work best in his hearty soup.
Ingredients
- 1/2 small to medium bunch of kale
- 1 yellow onion
- 2 tsp cumin spice
- 2 tsp curry spice
- 5 large carrots
- 1- 1 1/2 cup red lentils
- 32 oz of vegetable or chicken broth
- 1 tbl of olive oil or vegetable oil
- Salt
- Pepper
- Garlic
Recipe
- Coarsely chop carrots and onion.
- Heat 1 Tblsp of olive or other vegetable oil in a large soup pot.
- Saute chopped carrots and onions in the oil.
- Mix in cumin and curry.
- Once the carrots and onion are tender add in vegetable or chicken broth.
- Bring broth to a slight boil and turn down to a simmer.
- Add in red lentils and let simmer for approx 5-10 minutes.
- Add coarsely (or finely, if you prefer) chopped kale to the broth.
- Let simmer covered for another 15-20 minutes or until kale is tender and lentils have turned golden and soft.
- Once kale is tender and lentils have turned golden then the soup is ready to enjoy.
- Season soup with salt, pepper, and garlic to taste.
- Serve the soup alone or with crunchy garlic croutons or garlic bread.
Modification/addition suggestions: May add in chicken or turkey for additional protein. For lower sodium, try low sodium varieties of vegetable and chicken broth.
*Makes approximately 4-6 servings.
Reference
Wood, R. (1999). The new whole foods encyclopedia: A comprehensive resource for healthy eating. New York: Penguin Books.
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