Recipe Corner – Garlic and Kale Soup

Kale and Garlic Soup
Spring is a melting time as snow and ice disappear and spring rains pour down. To avoid that wet, damp and cold feeling inside, try this broth-based soup with heart healthy foods like kale and garlic. Wheat berries are high in cholesterol-reducing fiber. Shiitake mushrooms are known to speeds up processing of cholesterol in the liver. Soak them overnight to quicken cooking time to an hour.


Ingredient List

Serves 6

  • 1/2 c. wheat berries
  • 2 T. olive oil
  • 3.5 oz. shiitake mushrooms, stemmed and thinly sliced (about a cup)
  • 10 cloves garlic, peeled and thinly sliced
  • 1/4 cup brown rice vinegar
  • 4 c. low-sodium vegetable broth
  • 1 bunch kale (10 oz.), stemmed and coarsely chopped


Soak wheat berries in large bowl of cold water overnight.

Heat oil in large saucepan over medium heat. Add mushrooms and sauté 10 minutes or until beginning to brown. Add garlic and sauté 2 minutes more. Stir in vinegar; simmer until vinegar is almost evaporated, stirring to scrape up browned bits from pan.

Drain wheat berries and add to mushroom mixture with vegetable broth and 1 cup water. Bring to a boil,then reduce heat to medium-lowand simmer 20 minutes. Add kale and cook 10 to 20 minutes more, or until kale is tender. Season with salt and pepper, if desired.

Any grain can be substituted – try quinoa for a high protein addition. Serve with crusty bread and trans-free buttery spread.

Nutritional Information

Per 1-cup serving: Calories: 138, Protein: 4g, Total fat: 5g, Saturated fat: 1g, Carbs: 20g, Cholesterol: mg, Sodium: 103mg, Fiber: 3g, Sugars: 4g

From Vegetarian Times


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