Did you know that you could eat 7 cups of cooked kale and you still would not have consumed as many calories as are in one McDonald’s hamburger?
7 cups!
Plus, leafy greens like kale and collards contain no cholesterol or saturated fat, are loaded with beneficial phytochemicals, and some are better sources of calcium than milk (both by weight and by calorie.) A perfect lose weight/feel great food!
So how do you eat kale? It’s absolutely delicious in this satisfying soup.
This recipe has an abundance of vegetables in it. Translation: too much time in the kitchen peeling and cutting them. So, I used my vegetable chopper and the veggies were ready in minutes!
- 1 medium yellow onion, diced
- 7 medium raw carrots, sliced thin or diced small
- 4 stalks celery, diced
- 3 tablespoons olive oil
- 7 cups chopped kale
- 2 cloves garlic, minced
- 4 cups water
- 2 tablespoons onion powder or granulated onion
- 2 tablespoons dried parsley
- 1 tablespoon nutritional yeast flakes – optional
- 1 teaspoon dried basil
- 1/2 teaspoon garlic powder or granulated garlic
- 3 cups cooked chickpeas or garbanzo beans
- 1 1/2 teaspoons salt, or to taste
- Prepare vegetables. (I use my veggie chopper for this.)
- In a large soup pot, sauté onion, carrot, and celery in oil over medium (not high) heat until onion begins to turn translucent.
- Add greens and sauté until greens are tender. Stir often to prevent vegetables from sticking.
- Add garlic and sauté for one additional minute.
- Add water and seasonings and bring to boil. Reduce heat and simmer until vegetables are tender.
- Gently stir in chickpeas (garbanzo beans) and add salt to taste.
Serve hot.
More Kale Please!
Want to include more of this super food in your diet? Kale is also great in my Cream of Kale and Leek Soup or Savory Bean and Kale Soup. Hmmm … I just realized all my kale recipes were soup recipes. Maybe I should try preparing kale in other ways too.
How do you like to eat kale? Do you have a favorite recipe that features kale?
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I know what I’m cooking for lunch!
This sounds delicious. How many servings do you get from this recipe?
Hi Valerie,
It’s a simple soup, but very tasty! : )
I made it again today and three people finished off the entire pan. But it could probably serve four if one of them wasn’t a 23 year old young man who eats a lot!!
This is a vegetarian meal?
With the protein from the beans and the generous amount of vegetables, you could add some whole grain bread and this could be a nice vegetarian meal.