Nutritious Recipes

Roasted Garlic and Kale Soup

Especially rich in: lutein/zeaxanthin, vitamin C, vitamin E, folate, and zinc

Also rich in: fiber, B vitamins, calcium, copper, iron, manganese, potassium, and selenium

GarlicIngredients:

  • 1 bulb of garlic
  • 1 cup uncooked elbow macaroni
  • 1 tablespoon olive oil
  • 1 1 /2 cup onion, diced
  • 2 tablespoons fresh sage, chopped (or 2 teaspoons dried sage)
  • 8 cups kale, washed, drained, and chopped
  • 1 1 /2 pound sweet potato, peeled and cut into bite-size pieces
  • 8 cups chicken stock
  • 1 tablespoon “Better Than Bouillon” chicken base or 1 to 2 chicken bouillon cubes (optional)
  • 2 cans butter beans, drained and rinsed
  • salt and pepper to taste

Directions

  1. Heat oven to 425°F.
  2. Wrap garlic head in foil and bake for 40 minutes or until soft. Remove from foil, cool, and remove cloves from papery shell. Set cloves aside.
  3. Cook macaroni according to directions on package until al dente. Drain and set aside.
  4. In a large, non-stick kettle, heat oil over medium heat. Add onions and sage and cook until onion is transparent, stirring occasionally, approximately 5 minutes. Add kale and continue to stir for another 5 minutes. Add sweet potatoes, stock, and chicken base. Bring to boil, reduce heat, and simmer until sweet potato is soft, but still firm, approximately 15 minutes.
  5. Add macaroni and beans to soup, adjust seasonings, and heat through for 5 minutes. Serve hot.

Makes 8 generous servings.

Nutritional Information (per serving): 278 Calories; 14 % fat (4.3g total,