Home ยป Garlic & Kale Soup

Garlic & Kale Soup

Mr. Prevention: Are you ever going to use all that kale you’re growing?
Me: Yes.
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!

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  1. July 5, 2010 / 8:07 am

    Yum! I eat oatmeal yearround and that’s hot so I don’t see why soup wouldn’t be the same

  2. July 5, 2010 / 8:09 am

    I honestly don’t get super cravings for soup- but will still enjoy it year round. I have, however, been known to get the urge for chili in the middle of July- so I guess that counts? ๐Ÿ™‚

  3. Mo
    July 5, 2010 / 8:39 am

    Maybe it’s just the fact that my summers usually consist of 100 degree weather, but the thought of soup in the summer sounds miserable to me haha. Still, this looks wonderful and I’m sure I’d enjoy it in the cooler months. ๐Ÿ˜‰
    But it’s weird because I’ll eat other hot things during the summer. Soup just seems to be a no-no. ๐Ÿ˜›

  4. July 5, 2010 / 8:57 am

    I can totally hear that conversation taking place :). Great turn out from the garden.

    Perfect question about soup. Considering that I’m in humid, sticky summer here year-round, I’ve been wondering how they eat soup here. There are actually quite a number of places which serve soup and a lot of the dishes come with a side dish of broth or are soup themselves. How do you eat hot soup during summer?!? I love it for a cold day in the winter, when I’m sick or a rainy day.

  5. July 5, 2010 / 9:08 am

    Glad it turned out well! Great way to use the kale from the garden…with maybe some kale chips on the side.

  6. July 5, 2010 / 9:21 am

    I love the combo of greens and garlic in soup! Yum!

    Have a great week, Nicole!

  7. July 5, 2010 / 9:33 am

    YUMMMM! gah i need to come over for dinner for REAL!!! that sounds delish!

  8. July 5, 2010 / 9:38 am

    Great photos that make your soup look delicious.

  9. July 5, 2010 / 9:47 am

    soup looks so healthy and delicious, i consider it as a year round food as its so filling as well as very good for health….

  10. July 5, 2010 / 10:10 am

    I love soup year-round, although I usually save the thicker, heartier soups/stews (things like chili or beef stew) for winter. This is a great summer soup, in my opinion!

  11. brannyboilsover
    July 5, 2010 / 11:14 am

    This recipe looks so delicious. Kale is a favorite of mine.

  12. July 5, 2010 / 11:31 am

    I enjoy soup year round too – though more so in the winter!

    And I love your beautiful face of produce from your garden :-).

  13. July 5, 2010 / 12:33 pm

    Wow the soup looks healthy and delicious! I make soup 5 days a week year round… we love it ๐Ÿ™‚

  14. July 5, 2010 / 1:16 pm

    Your soup looks awesome!! I am definitely eat soup year round!!

  15. July 5, 2010 / 1:52 pm

    I am not a fan of kale, but the soup looks so bright and fresh! What, no Tabasco?? That makes me so sad ๐Ÿ™

    I can eat soup/chowder any day of the year!

  16. July 5, 2010 / 2:39 pm

    I like soup year round, but prefer lighter soups in summer. And I love Gazpacho in summer, to me it is summer in a bowl, can’t wait for my tomatoes to be ready for it.

  17. July 5, 2010 / 3:55 pm

    This looks delicious and your pics are gorgeous, Nicole! I’m definitely a year-round soup-eater. ๐Ÿ™‚

  18. July 5, 2010 / 7:00 pm

    The soup looks fabulous! What did Mr. Prevention think? I can eat soup anytime, anywhere!

  19. July 5, 2010 / 7:01 pm

    For me soup is definitely a winter food. And I am definitely not one for cold soups either.

  20. July 5, 2010 / 10:47 pm

    We do eat more soup in the winter, but love the diversity in it for year-round eating.

  21. July 5, 2010 / 11:08 pm

    This sounds great! I’ve been eating about 3 bunches of kale a week because there’s so much in my CSA share! I’m always looking for new things to do with it! Too bad it’s so darn hot here!!!

  22. July 5, 2010 / 11:16 pm

    Oh my goodness! This sounds amazing!
    I love soup, its one of my favorite foods and yes, I will eat it year round. It kind of sucky when its really hot out because I get way to hot, but it doesnt stop me!

  23. July 6, 2010 / 8:12 am

    Love all the garden produce–you are fortunate to be able to have a garden–I wish I could, but living in an apartment, it’s not an option!

  24. July 8, 2010 / 12:51 pm

    So what did Mr.P think of the soup?!

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