Hi Jamey and list,
Do you think this soup would freeze well?
Vicki
----- Original Message -----
From: "Jamey Cook" <[email protected]>
To: "cookinginthedark" <[email protected]>
Sent: Friday, November 09, 2012 5:50 PM
Subject: [CnD] fat free kale and sweet potato soup
Made this soup a few days ago, and it is wonderful! Kale and sweet
potatoes are in season now.
I did substitute a splash of vinegar for the lemon juice.
Fat Free Sweet Potato and Kale Soup
It's hard to come up with a more nutritious soup recipe than this
fat-free kale and sweet potato soup. No butter or oil is needed when
you're using the
delicious combination of satisfying sweet potatoes and flavorful kale.
Not only is this fat-free soup nutritious and tasty, it's incredibly
easy and fast to prepare. Both the main ingredients are on many of the
"super foods"
lists and this kale and sweet potato soup is a great way to enjoy them.
Makes about 10 cups of Kale and Sweet Potato Soup
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
list of 9 items
• 1 quart chicken or vegetable broth
• 3 cups water
• 1/2 tsp salt
• 1 1/2 pound sweet potatoes or yams, peeled and cut into 1-inch cubes
• 1 clove garlic, minced
• pinch of cayenne
• 1 large bunch kale, washed and chopped into 1-inch pieces
• salt and fresh ground black pepper to taste
• fresh lemon wedges (optional)
list end
Preparation:
list of 3 items
1. In a 4 quart saucepan, over high heat, bring the broth, water,
salt, garlic, cayenne, and sweet potatoes to a simmer. Reduce heat to
low and simmer for
15-20 minutes, until the sweet potatoes are fork tender. Using a
potato masher or a whisk, mash about 1/2 of the cubed sweet potatoes
into the broth to
thicken. The more you mash the thicker the texture.
2. Add the kale and push down into the hot soup. Once the kale all
wilts simmer on low for 15-20 minutes, or until the kale is tender and
tasty. Undercooked
kale can have a slightly bitter flavor that mellows with cooking.
3. Season with salt and pepper, and serve hot with a squeeze of fresh
lemon. The lemon is optional, but really brings out the flavor of the
kale and sweet
potato.
list end
Jamey
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