Super foods come in all colors, but one of our favorites is green; kale is a leafy green that has been touted as one of the most nutrient dense foods on the planet. With less than 40 calories per cup (cooked), kale packs a super healthy punch; it’s a great source for fiber, calcium and iron as well as vitamins K, A and C. Like other cruciferous veggies, kale is also considered a “cancer fighting” vegetable – and you can cook it in so many different ways it’s krazy. Okay, just crazy. But we love making smoothies with kale, or chips, or this delicious soba noodle bowl. The possibilities are endless. Currently, we’re enjoying our dose of kale in an easy chicken soup from Health.com. It’s full of healthy nutrients, about 200 calories a serving and takes less than 30 minutes to make. Check it out!
Chicken and White Bean Soup With Greens
1 tablespoon olive oil
1 1/4 cups thinly sliced leeks, white part only
1 large garlic clove, crushed
1/2 cup (1/4-inch-thick) slices carrot
6 cups reduced-sodium, fat-free chicken broth
1 1/2 cups skinless, boneless, shredded, rotisserie chicken
1 (2-inch) fresh rosemary sprig
1 (19-ounce) can cannellini beans, rinsed and drained
1 cup packed roughly chopped fresh kale
1 cup packed baby spinach
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh parsley
1. Heat oil in a stockpot or Dutch oven over medium heat. Add leeks and garlic; cook, stirring occasionally, 3–4 minutes or until tender but not browned. Add carrots, and cook, stirring for 1 minute. Add broth, chicken, and rosemary; bring to a boil. Reduce heat, and simmer 5 minutes, skimming occasionally
2. Add beans and kale, and simmer for about 5 minutes more. Add spinach, and cook 2–3 minutes more or until tender. Season with salt and pepper.
3. Remove rosemary sprig and garlic clove. Ladle soup into 6 warm bowls; sprinkle each with 1/2 teaspoon parsley.
Makes 6 servings
Nutritional info per bowl: Calories 209 | Fat 6g | Protein 20g | Carbs 21g
Nutritional information is provided by Health.com
What’s your favorite way to enjoy kale? Tell us in the comments below!
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