Whole Foods: Kale

A favourite meal to carry us through the cold winter days is a hearty soup, and this recipe contains the amazing “queen of greens,” kale. Make a big pot for additional meals and lunches the following day.

Whole Foods: Kale

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Barley, Lentil Soup with Kale

– Ingredients-

1½ tsp oil
1 onion, medium, chopped
3 carrots, medium, washed, diced
3 garlic cloves, minced
1½ tsp cumin, ground
7 cups chicken stock, homemade
½ cup barley, pearl
540 ml tomatoes, canned, diced
½ cup lentils, dry
2 tsp vinegar, balsamic
½ bunch kale (about 3 cups packed), chopped
1 tbsp dill weed, chopped
salt and pepper to taste

– Directions –
  1. Heat oil in heavy pot over medium high heat. Add onions and carrots. Sauté until onions are golden.
  2. Add garlic and stir for one minute.
  3. Add cumin and stir for one minute.
  4. Add chicken stock and barley. Bring to boil. Reduce heat, cover and simmer for 25 minutes.
  5. Stir in tomatoes with juice, lentils and balsamic vinegar. Cover and simmer until barley and lentils are tender, about 30 minutes.
  6. Add kale to soup. Simmer about five minutes. Add extra broth if soup is really thick.
  7. Add fresh dill, salt and pepper to taste
  8. Serve.
  9. Serves 6.
– Nutritional Analysis –

Calories 160, Carbs 29 g, Protein 7 g, Fat 2.5 g, Cholesterol 0 mg, Sodium 500 mg, Dietary Fibre 8 g, Calcium 68 mg.

Nutritional Analysis: Dana Hospitality

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