Wednesday, February 16, 2011

Garlic and Greens Soup

I have a hard time making recipes more than once because I always want to try something new (maybe this is some sort of weird subconscious worry that that I am missing out on something amazing...) but the recipes I have made lately may change my mind! I have been unabashedly devouring the Millet Bake, Carrot-Zucchini Bread, and Red Lentil Soup.

This soup is absolutely no exception. Just exceptionally tasty.

(Adapted from The Vegan Table)

2 bunches of kale (any leafy green will do!)
1 head of garlic, peeled and minced
4 sweet potatoes, peeled and chopped
1 yellow onion, chopped
1 T umeboshi plum vinegar (or rice vinegar)
8 c water
1/4 c tamari (or soy sauce)
2 T oil (I used coconut oil)

Destem kale, tear into bite-size pieces and chop stems.
Heat the oil over medium high heat in a large pot.
Add onion and stir until softened.
Add the water, sweet potatoes, chopped stems, tamari, and garlic and bring to a boil.
Lower the heat, cover, and simmer for about 20-25 minutes until the potatoes are cooked.
Remove from heat and stir in greens.
Cover for a few minutes to allow greens to wilt.
Add vinegar and salt/pepper to taste.

I was curious about the nutritional information of this recipe because it has some powerhouses in it (i.e. sweet potatoes, kale and garlic) so after crunching some numbers, here's the break down:

Per serving (1 cup):
Calories: 165
Calcium: 12% of recommended daily intake
Vitamin C: 138% (No scurvy, hurray!)
Vitamin A: 500% (This is why sweet potatoes are rockstars.)
Iron: 10%
Fiber: 5g
Fat: 3.5g

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