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Potato, cabbage and kalePotato, Cabbage and Kale Soup

Jami Nolen, Nutrition Program Associate

March 11, 2012

 

This soup is perfect for St. Patrick's Day!

 

Yield

6 servings

 

Ingredients

  • 2 tablespoons olive oil
  • 2 cups diced peeled baking potato
  • 2 cloves minced garlic
  • 1 cup diced onion
  • 1/2 teaspoon salt, divided
  • 1 teaspoon freshly ground black pepper, divided
  • 3 cups fat-free, less-sodium chicken broth
  • 2 cups water
  • 3 tablespoons water
  • 4 cups thinly sliced cabbage
  • 4 cups thinly sliced kale
  • 1 tablespoon chopped fresh thyme leaves

 

Preparation

  1. Heat 1 tablespoon olive oil in a large saucepan over medium heat. Add potato, onion, garlic, 1/4 teaspoon salt and 1/2 teaspoon pepper. Cover and cook 6 minutes. Add broth and 2 cups water; bring to a boil. Cook 10 minutes or until potato is tender.
  2. Combine 3 tablespoons water and remaining 1 tablespoon olive oil in a large Dutch oven; bring to a simmer. Add cabbage, kale and thyme. Cover and cook 5 minutes, stirring occasionally. Remove from heat; stir in remaining 1/4 teaspoon salt and remaining 1/2 teaspoon pepper.
  3. Place half of potato mixture in blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Add potato mixture to cabbage mixture; cook over medium-low heat until thoroughly heated.

 

Nutrition Information

(Amount per serving)
Calories: 130
Calories from fat: 28%
Fat: 4.1 g
Saturated fat: 2.5 g
Monounsaturated fat: 1.1 g
Polyunsaturated fat: 0.3 g
Protein: 4.2 g
Carbohydrate: 21 g
Fiber: 4.5 g
Cholesterol: 10 mg
Iron: 0.9 mg
Sodium: 442 mg
Calcium: 48 mg

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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