Tuscan Kale Soup
Kale is a powerhouse superfood that I am determined to make part of my regular eating. At just 33 calories, one cup of raw kale has:
- Nearly 3 grams of protein
- 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
- Vitamins A, C, and K.
With the winter weather finally showing its head this year, I have been craving soup all the time. This morning, I saw a "kale soup" while watching the Food Network (Trisha Yearwood's home southern cooking show). When I looked at the ingredients in her original recipe, it was super easy to come up with a challenge-friendly version....
The result: I've finally found a way to really enjoy eating kale! Give this one a try.....you will NOT be disappointed.
Ingredients:
1 lbs ground chicken/turkey1 tbsp garlic powder
1 tbsp onion powder
1 tbsp fennel seed
1 tsp chili powder
1 tsp dried basil
1 tsp dried oregano
1 tsp ground thyme
1 tbsp sea salt
1 tbsp black pepper
16 oz carrots
5-6 celery stalks
2 whole tomatoes
16 oz. kale (cleaned and cut)
10 cups water
3 tbsp sodium-free bouillon (OPTIONAL...not Challenge Approved)
coconut oil/spray
Directions:
1. Mix meat with all dried spices listed above (except bouillon) using your hand. Let sit for at least 30 minutes.
2. In a large stock pot on medium-high heat, spray bottom of pan with coconut spray. Brown meat in bottom of pan, breaking in up into small pieces as it cooks.
3. Once meat is almost cooked, add chopped carrots and celery and let cook slightly for about 2 minutes, stirring frequently.
4. Add water, tomatoes (chopped up small), bouillon, and extra salt to taste. Bring to a boil and let simmer covered on low heat for 30 minutes.
5. Add kale and let simmer covered on low heat for 20 more minutes.
Serving size: 1 1/2 cups
Makes roughly 8-10 servings
