It’s been a long, cold winter, but we’re spreading the warmth from the kitchen at Great Kids Farm with Winter Kale Soup!
By Chef Chela Cooper, Great Kids Farm Chef Educator
Kale is related to cabbage, greens, and broccoli. It is a rich source of vitamins A, C, and K, and a good source of potassium, iron, and vitamin B-6. You can find kale year-round in the produce section of the supermarket, and at local farmers markets when in season. To choose the freshest kale, look for firm, deep green colored leaves with hearty stems. Smaller leaves will be more tender and mild in flavor.
We grow kale at Great Kids Farm from late fall into the winter. This winter, while snow persistently blanketed our fields, we harvested kale and brought it to twenty City Schools to show students how to make Winter Kale Soup as part of our “Healthy Eating, Healthy Living” program. The students helped prepare (and eat) a large pot of Winter Kale Soup.
Try this kale soup recipe at home for a healthy, hearty, heart-warming meal for you and your family.
Great Kids Farm Winter Kale Soup
(makes about 6 servings)
Ingredients:
- 2 tablespoons olive oil
- 1 large yellow or white onion, finely chopped
- 2 or 3 cloves garlic, chopped
- 3 carrots, diced
- 2 or 3 medium potatoes, peeled and cubed
- 1 tablespoon dried herbs (such as rosemary, thyme, sage, basil, oregano, etc. )
- 4 cups vegetable or chicken broth
- 1 (15 oz) can diced tomatoes in juice
- 1 (15 oz) can navy beans OR great northern beans OR pinto beans, drained and rinsed
- 1 pound kale leaves, torn into small, bite-sized pieces
Directions:
In a large pot, heat the olive oil on medium-high on the stove. Add the onions and cook for 4 to 5 minutes, stirring frequently until the onions are translucent.
Add the garlic and cook 1 minute, stirring constantly. Add the carrots, potatoes, and dried herbs, stirring well to combine, and cook for about a minute.
Add the broth, canned tomatoes in juice, and canned beans. Bring to a boil, then reduce the heat and simmer for 20 to 30 minutes, until the potatoes and carrots are tender.
Add the torn kale, and simmer an additional 3-5 minutes.
Serve up the soup with a slice of whole grain bread for a healthy and filling winter meal.