New kale soup recipe offers the goodness of kale, carrots and peas. This soup is rich in Vitamin A and K and a good source of Vitamin C. Kale soup can be served as a side dish with lunch or evening meal if you like this recipe please comment.(weight lose juice cleanse recipe)
Material
1 bunch kale, chopped
1 onion, chopped
2 carrots, chopped
3 cloves of garlic, finely chopped
1 can (15 ounces) white beans, drained and rinsed
1 can (14 ounces) chopped tomatoes
6 cups vegetable broth
1 teaspoon dried parsley
1 teaspoon dry henna
Salt and pepper to taste
olive oil for frying
Method of making
- Heat a large pot over medium heat. Add a splash of olive oil.
2. Fry the chopped onions until they become transparent.
3. Add the minced garlic to the pot and cook for another minute, until fragrant.
Add chopped carrots and continue frying for a few minutes.
4. Add vegetable broth, chopped tomatoes and drained white beans. Stir to combine.
5. Add dried oregano, dried rosemary, salt and pepper to the soup. Add spices as per your taste.
Or add 3 cups of water and let it boil, as soon as the soup starts boiling
Then reduce the heat to low and let it simmer for about 15-20 minutes until the carrots are soft.
6. Add the chopped kale to the pot and cook for an additional 5-7 minutes until the kale is wilted but still vibrant green.
Taste the soup and adjust seasoning if necessary.
Serve hot and enjoy your hearty kale soup!
Feel free to make the recipe even more delicious by adding other vegetables or spices as per your taste.
Nutrient content and % Daily Value per serving
Calories: 54.3kcal (% Daily Value 2.7)
Protein: 2.4g (% Daily Value 4.7)
Fat: 1.2g (%Daily Value 1.5)
Carbohydrates: 9.2g (%Daily Value 3.4)
Dietary Fiber: 2.5g (%Daily Value 9.1)
Vitamin A: 882.8mcg (%Daily Value 98.1)
Vitamin C: 11.2mg (%Daily Value 12.5)
Vitamin K: 57.6mcg (%Daily Value 48.0)
Benefits of Kale Soup Recipe
Here are some potential benefits of kale soup
rich in nutrients
Kale is a nutrient-rich green leafy vegetable, providing essential vitamins and minerals such as vitamin K, vitamin C, calcium and iron.
fiber content
The white beans and vegetables in the soup contribute dietary fiber, which is beneficial for digestion and helps maintain a healthy gut.
antioxidant properties
Kale and other ingredients contain antioxidants that can help neutralize harmful free radicals in the body.
cardiovascular health
The vegetable and bean components of the soup may contribute to heart health by promoting lower cholesterol levels and supporting overall heart health.
weight management
The high fiber content and nutrient density may contribute to a feeling of satiety, potentially aiding weight management.
immune system support
Vitamin C from ingredients like kale and tomatoes can support the immune system and help the body fight infection.
bone health
Kale is a good source of calcium and vitamin K, which are essential for keeping bones strong and healthy.
low calorie option
Kale soup can be a satisfying, low-calorie meal, making it a good choice for people who want to manage their calorie intake.
Remember, individual dietary needs and health considerations may vary, so it is always a good idea to consult a health care professional or nutritionist for personalized advice.
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