Kale Soup

Name: Kale Soup
Prep time: 45 min
Cook time: 1 h
Total time: 1 h 45 min
Yield: 10 serving(s)
Ingredients: 12 ounces kale, de-stemmed and chopped; 8 large garlic cloves, minced; 1 large onion, chopped; 6 mushrooms, chopped; 5 (15 ounce) cans low sodium vegetable broth, divided; 2 (15 ounce) cans low-sodium small white beans, drained and rinsed, divided; 1 (15 ounce) can diced tomatoes; 2 tablespoons dried parsley flakes; 1 tablespoon italian seasoning; 1/4 teaspoon crushed red pepper flakes; 1/4 teaspoon paprika; 1/4 teaspoon fresh ground black pepper; 1 teaspoon fennel seed

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Recipe by Anne Sainz

This is a combination of several Kale soup recipes I looked at, then modified to be in keeping with my Nutritarian eating style. The end result is a delicious soup with lots of flavor and healthy vegetables. It makes a big batch so there is plenty to freeze or eat another day. You can reduce prep time by using pre-chopped or frozen kale, frozen onion and mushrooms and jarred garlic.....For each can of low sodium broth, I substitute 2 cups water, 1 tablespoon VegiZest (from drfuhrman.com) and 1/8 teaspoon salt (optional).

READY IN: 1hr 45mins

SERVES: 10

UNITS: US

INGREDIENTS

Nutrition

12

ounces kale, de-stemmed and chopped
8

large garlic cloves, minced
1

large onion, chopped
6

mushrooms, chopped
5

(15 ounce) cans low sodium vegetable broth, divided
2

(15 ounce) cans low-sodium small white beans, drained and rinsed, divided
1

(15 ounce) can diced tomatoes
2

tablespoons dried parsley flakes
1

tablespoon italian seasoning
¹⁄₄

teaspoon crushed red pepper flakes
¹⁄₄

teaspoon paprika
¹⁄₄

teaspoon fresh ground black pepper
1

teaspoon fennel seed

DIRECTIONS

Remove the center stem from the kale and discard. Wash and chop kale leaves and set aside. If you don't know how to remove the stems from kale, Google: remove kale stems.
Prepare garlic, onion and mushrooms and set aside.
In a blender or food processor, puree 1 can of broth and 1 can of beans until smooth.
Combine puree, kale, garlic, onion, mushrooms, remaining broth, beans, tomatoes and seasonings in a large soup pot (at least 6 quarts).
Bring to a boil on moderately high heat, stirring frequently to prevent sticking or burning on the bottom.
Reduce heat and simmer 30-45 minutes, stirring occasionally.

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