Katie's Healthy Bites: Potato & Kale Soup by Katie Cavuto-Boyle in Katie's Healthy Bites, December 27, 2009
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After all the holiday hubbub, there’s nothing more comforting than a simple, winter soup. I love soup all year, but in the winter I just crave it! Better still, soups are a wonderful way to celebrate seasonal flavors and clean out the fridge of leftover ingredients.
When it comes to creating soups, the possibilities are endless. Here is a creamy one that’s as filling as you can get and includes some hearty cool-weather veggies. My friend shared this recipe (originally from a Moosewood Cookbook) after she made it for Thanksgiving. I reworked it a bit and made it my own.
Potato and Kale Soup
1 tablespoon olive oil
2 cloves garlic, minced
1/2 cup yellow onions, finely chopped
1 cup leeks, sliced
1/2 cup celery
1/4 cup white wine
4 cups low-sodium vegetable broth
2 cups water
3 cups potatoes, peeled and diced (I kept the skin on; you can see flecks of brown in the sauce)
1 1/2 cups parsnips, sliced
1/2 cup carrots, diced
1 tablespoon Dijon mustard
2 tablespoons fresh thyme
2 tablespoons fresh oregano
1 teaspoon dried sage
1 cup 1% milk
1 bunch of kale, stems removed and diced
Salt and pepper, to taste
In a large dutch oven, heat the olive oil over medium heat. Sauté the garlic, onions, leeks, celery and carrots for 5 minutes until softened. Add the wine and cook for another 2 to 3 minutes to reduce. Add the stock, potatoes and parsnips. Simmer for about 20 minutes, partially covered, until the potatoes and parsnips are tender. Use an immersion blender to puree the soup until smooth. Stir in the mustard, herbs and milk.
In a sauté pan, gently wilt the kale with 1 to 2 tablespoons of water. When the kale is tender, add it along with the cooking liquid to the soup. Season with salt and pepper and serve.
Calories: 132; Fat: 2.45 grams; Saturated Fat: .5 grams; Protein: 4.5 grams; Carbohydrates: 23.5 grams; Cholesterol: .85 milligrams; Sodium: 396 milligrams; Fiber: 4.1 milligrams