Saturday, September 3, 2011

Super Soup

recipe courtesy of HFPN

Rather than taking a pill, how about a bowl of soup that delivers A, C, folic acid, calcium, iron, and vitamin K in addition to phytochemicals that are thought to play a role in cancer prevention? Plus, it tastes better than a pill! The staple for this easy soup is kale, which is a cold weather vegetable, but is available year round in most parts of the country.


¼ cup dried chickpeas, soaked overnight in water
¼ cup dried kidney beans, soaked overnight in water
4 ½ cups fat-free chicken (or vegetable) stock
1 cup chopped green kale
1 medium carrot, peeled and diced
½ onion, diced (½ - 1 cup)
1 cup thinly sliced green cabbage
½ large potato, peeled and diced
1 garlic clove, minced
2 teaspoons red wine vinegar 


Drain and rinse the chickpeas and beans. In a large pot combine them with the chicken (or vegetable) stock and bring to a boil over high heat. 
Reduce the heat to medium and cook for 40 minutes.
Add the remaining ingredients and simmer until the beans are cooked through and tender, about 20 minutes.

Serves: 6 Servings
Nutrition Facts (per serving)
Calories       108 
Fat (g)     1
Saturated Fat (g)     0
Cholesterol (mg)     -
Sodium (mg)     -
Carbohydrate (g)     16
Fiber (g)     5
Protein (g)     9
Calcium (mg)     -

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