I'm trying to eat more kale, but after a failed kale salad experience last week, I decided to stick to what I know works best: adding it to soup. Kale is great for you but can be tough raw, so simmering it in a soup works well.
|Oil would have added another 100 calories.|
Also, I wanted to thank all of you who have recently started visiting my website. Thanks to my friends and family for sharing the link; I broke another record yesterday for visitors. You guys really seem to like stuffing!
No Oil Tomato Kale Soup
1 head kale, deveined and chopped*
2 garlic cloves, minced
1/2 onion, chopped
1 can garbanzo beans
1 can fire-roasted tomatoes
1/2 veggie chicken bouillon cube
1/4 teaspoon oregano
1/4 teaspoon thyme or fresh thyme (which I happened to have)
1/4 teaspoon red pepper flakes (less if you don't like spiciness)
salt and pepper to taste
avocado and nutritional yeast to garnish
Directions: Saute the onions in water until soft. Add the garlic and continue sauteeing until fragrant. Add the spices and salt and pepper. Add the tomatoes and 4 cups water. Bring to a boil. Add the kale and garbanzo beans and simmer for at least a half hour. Garnish with avocado and nutritional yeast or cheese.
*Deveining kale consists of ripping the leaves away from the tough stem. This step is crucial as the stem is really tough and shouldn't be eaten.
Servings per soup: 6
Calories per serving 119
* Calorie count doesn't include garnishes.