Friday, March 30, 2012

Kale Apple Soup

Kale Apple Soup

Drama Duluth.  That's how I would describe our weather.  First it was "the winter that wasn't" with hardly any snow and average temperatures much higher than usual for the months of December through February.  Then a week of  12" of snow.  Followed by a week of 50- 60 degree weather that coaxed some daffodils to peek through. Today it is a mixture of snow and rain.  Time for a hearty bowl of soup!  I never tire of any variation of kale soup. My favorite type of kale is the Black Tuscan, also known as Black Palm.  Its striking puckered leaves are a beautiful dark blue spruce color.  The ease with which I can remove the leaf from the tough stem is another reason I choose it over the other types of kale when making soup.  The apple in this soup compliments the kale remarkably well, giving it a tart and slightly sweet undertone.  I might not be able to eat an uncooked apple or kale, but pureed together in this soup, it's delectable!  

1 large bunch kale, destemmed and chopped (5 cups chopped)
3 cups low-sodium vegetable broth, divided
1 Tablespoon coconut oil, divided into two portions (or 2 Tablespoons olive oil)
1/2 yellow onion, chopped
1/4 tsp sea salt
Chopped Kale
1 medium apple, peeled, cored, and chopped                
1/4 cup non-fat Fage Greek yogurt
freshly ground black pepper

Wash the kale and remove the tough stems.  Coarsely chop the leaves. In a large skillet over medium heat, saute the kale in 1/2 Tablespoon coconut oil.  Cook, stirring, until the kale begins to wilt.  Add 2 cups vegetable broth, lower heat to medium-low and cook, stirring  occasionally for about 10 minutes.  Transfer the mixture to a blender or VitaMix and puree.  In the same skillet that was used to saute the kale, add the remaining oil, the onions and the salt, and cook over medium-low heat until they are just barely turning color.  Add the chopped apples and remaining 1 cup vegetable broth and cook, stirring occasionally, until the apples are tender, about 20 minutes.  Add this mixture to the kale in the blender and puree it all together.  If the soup seems too thick, add more broth or water until it reaches the desired consistency.
Garnish with a dollop of non-fat Fage yogurt and a few grinds of black pepper.

Servings per recipe: 4
Kale Apple Soup
Serving Size:  1 cup                                  
Calories: 122
Total Fat: 4 g
Cholesterol: 0 mg
Sodium: 293 mg
Total Carbs: 19 g
Dietary Fiber: 6
Protein: 4

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