Hearty Kale Soup

The weather is slowly starting to cool down and you can tell that fall is in the air. Let me start off saying that fall is my favourite time of year. The weather is a bit cooler, the leaves start changing colours, pumpkin lattes are back at Starbucks and I can finally start making some of my favourite comfort foods including soups. As I mentioned in my last post I am an avid Farmers market shopper and this week was no exception. I picked up some kale, potatoes, tomatoes and yellow beans all perfect for making my Hearty Kale Soup.

Although I’m not a fan of labelling a food as super food, if you are so inclined I would definitely classify kale as a superfood. Not only is kale delicous (if cooked right), but it has both anti-inflammatory and antioxidant properties, as well as cancer fighting properties not to mention it is packed full with vitamin K, vitamin C, betacarotene and calcium. You should only avoid large quantities of kale if you are on blood thinners (warfarin) as the vitamin K content can affect how well warfarin works and your pharmacist might want to adjust your dose.

There are so many ways to cook and prepare kale like cutting off the stems and sauteeing it with tahini (sesame paste), or baking it in the oven into kale chips, adding it to breakfast smoothies or cooking it into a soup (like I did).

I actually got this soup recipe from one of my good friends Rilla who made it after buying kale at the farmers market last week.

Again as usual I will post the ingredients and you can use as much or as little of each as you like.

kale soup2

Hearty Kale Soup

Ingredients:

Stock: (I like ot make my own or you can just use your favourite store variety

Chicken bones
Celery
Onion
Tomato
Carrots
Bay Leaves
Garlic
Salt
Pepper Corns

Soup:

Kale, stemed and chopped
Carrots, Chopped
Onions, Diced
Yellow Beans, chopped
Chickpeas or white beans
Fingerling or red new potatoes
Curry Powder
Chili powder
Curry Paste
Coconut oil or other oil/butter

Method:

For the Stock:
1. Place all ingredients for the stock in a large pot and cover with water
2. Simmer covered for 30-45min
3. Strain and set the borth aside for the stock
4. Meanwhile, sautee onions in a large soup pot, add carrots, and beans and sautee for a few minutes5. Add curry paste, chilli poweder, curry poweder, salt and pepper and any of your other favourite spices, cook for 1 minute
6. Add potatoes and stir to coat in the spice, add theĀ  stock and simmer on low until the carrots, potatoes and beans are cooked, about 20 min, add the chickpeas and kale and cook for another 15 minutes until the kale is cooked and the flavours start to blend together

This soup is harty enough to be served on its own but if you have a larger appetite you may want to make a sandwich on the side.

Enjoy!

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