Next time you’re craving something light and nutritious, go for this delicious kale soup.
By Martyna Candrick
Kale is so en vogue right now! Everyone is talking about it, cooking it and eating it and now so can you. But why should you?
Because, in a nutshell, it is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale also contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties and it is said to help the body in a natural detocification process.
And the soup itself is very satisfying no matter the season. So why not try it next time you’re craving something light and nutritious?
- ¼ medium green cabbage, shredded
- 1 leek, white part only, sliced
- 4-5 cups vegetable stock
- 1 (440g / 15.5oz) can butter beans, drained
- 4 whole kale leaves
- 2 fresh bay leaves // or 4 dried
- 4 tsp cooking oil // or butter
- 4 slices (dark rye) sourdough, cut into 1cm squares
- 1 tbsp cooking oil // or butter
- heat 2 teaspoons of oil in a large stock pot over medium heat. Add shredded cabbage and leeks. Cook, stirring, until the cabbage has wilted and reduced volume by half. Add stock and bring to a boil. Simmer for 15 minutes or until the cabbage has softened. Add canned beans and simmer for another 5 minutes. In the meantime prepare kale (and croutons).
- wash leaves and stems under cold running water, shake off excess water. Chop across the leaves into 1cm wide ribbons. Heat 2 teaspoons of cooking oil in a medium frypan over medium heat. Add kale and cook, stirring, until wilted and becoming crisp. Turn off the heat and leave until serving.
- heat 1 tablespoon of cooking oil in another fry pan over medium high heat. Add bread squares and cook, stirring, until the croutons are lightly browned and crip.
- divide soup between serving bowls. Top with crispy kale and serve croutons on the side. Pop a few croutons into the soup at a time so that they can retain their crunch in every bite.
Martyna is a Polish-born Australian recipe developer and food blogger. Her creativity and passion for good food shines through in many of the delicious and easy to prepare meals which she cooks, styles and photographs for her blog, Wholesome Cook. Fresh cream-filled eclairs are her only weakness.