Mr. Prevention: Are you ever going to use all that kale you’re growing?
Mr. Prevention: When? How?
Me: Today. Garlic and Kale Soup.
Mr. Prevention: Silence.
Garlic and Kale Soup slightly adapted from Food Fitness Fresh Air
Note: Wheat berries need to be soaked overnight prior to making the following recipe. If soaked and not used right away, simply drain and store in fridge. They will last several days this way.
1/2 cup of wheat berries, soaked overnight
2 Tbsp. olive oil
5 oz. shitake mushrooms
10 cloves garlic, peeled and thinly sliced
1/4 cup brown rice vinegar
4 cups low-sodium vegetable broth
15 0z. kale, stemmed and coarsely chopped
1 cup fresh peas
2 cups water
Salt and pepper, to taste
Tabasco sauce, to taste
Soak wheat berries in bowl of cold water overnight, filling bowl at least one inch above berries.
Heat oil in large saucepan over medium heat. Add mushrooms and season with salt and pepper. Saute 10 minutes, or until beginning to brown. Add sliced garlic and saute two minutes more. Stir in vinegar, using it to scrape any brown bits stuck to the pan.
Simmer until vinegar is nearly evaporated. Ddrain wheat berries and add to pan, along with vegetable broth and water. Bring to a boil, then reduce heat to medium-low, and simmer 30 minutes.
Add kale and cook for 5 minutes. Add peas to pan and cook another 5 minutes, or until peas and kale are tender. Stir in tabasco sauce to taste, and additional salt (both optional). Serves 8 (approx. 1 cup each).
Nutrition Information (per cup): 128 calories; 4 g. fat; 257 mg. sodium; 19.4 g. carbohydrate; 4.9 g. fiber; 5.2 g. protein
Result: The soup had a faint sweet flavor from the rice vinegar — definitely the key ingredient. And just as Grace said when she made this soup, it is PACKED with nutrient-rich foods high in flavor, antioxidants, fiber, and more. While this soup wouldn’t quite cut it as an entree with my appetite, it’s a wonderful addition to any entree. 😀
Speaking of gardens…it was a bountiful weekend!
Question: Do you consider soup a year-round food, or do you prefer to eat it during the colder months only?
Hope you get the day off to play!