Vegetable Recipes

Kale soup

kale soup

Well, we’re back from our holidays and its time to start prioritising our health and fitness levels again. So I thought I’d start the year with a great underused vegetable which is in the height of its season… Kale

The Star Ingredient: Healthy Eating with Kale

Its often hard to find kale in supermarkets so I was half tempted not to put it in but most good fruit and vegetable shops and farmers markets sell kale at this time of year. The reason I decided to include it is we are all feeling a bit ‘post Christmas’ at the moment and kale offers the most nutrition for fewer calories than most veggies so is up there in terms of healthy eating!!!

Kale is a leafy green vegetable that belongs to the Brassica or cruciferous family a group of vegetables including cabbage, Brussels sprouts and broccoli (remember that newsletter!!!!). These vegetables are gaining widespread attention due to their health promoting, sulfur-containing phytonutrients. In terms of health, kale is a huge source of Vitamin K, and an excellent source of Vitamin A, C and Manganese. Also, like most vegetables, it is a good source of fibre.

In terms of phytonutrients (powerful antioxidants) there are 2 main areas of interest. Firstly, the sulfur containing phytonutrients have been linked to boosting the livers detox pathways thus neutralising potentially carcinogenic substances and thus can be cancer protective. Secondly, kale is one of the most concentrated forms of lutein which is linked to reduced risk of cataracts.

You can get several varieties of kale but I’ve seen mostly curly kale or purple kale here. When selecting kale, chose leaves that are firm, bright and deeply coloured leaves, along with moist hardy stems. The smaller leaves have slightly milder, sweeter flavour than the larger leaves.

Store kale in the fridge and wrap tightly in a plastic bag. Do not wash before putting it into fridge – only upon use.

To prepare, chop as finely as possible. LeaveMy healthy resource for this issue is actually the River Cottage website. Its packed full of great seasonal recipes and everything you need to know about going sustainable and growing your own! http://rivercottage.net/

When cooking kale, do not overcook (generally found when colour changes significantly or starts to smell eggy). I find chopping finely and steaming for 5 mins works best. You can also saute on a medium heat in a saucepan for around 5 minutes in a drop of water. If adding it to a dish, add in the last few minutes of the cooking process.

Don’t forget you can have kale raw – chopped finely in a salad, whizzed up to make a kale pesto or add to a fruit smoothie to make it a super smoothie! Try to buy organic if possible.

Try to eat 3-5 portions a week of these super vegetables to your healthy eating plan.

I adore this soup and never realised that soy sauce with coconut milk would provide such a yummy result! If you are ever stuck with which legumes to use in a dish, lentils are great in that they don’t need soaking or pre cooking (handy!)

Kale soup

Kale soup

Ingredients

  • 150g/6oz puy lentils
  • 1 litre/1½ pint water
  • 1 onion, chopped
  • 2 fat garlic cloves, chopped
  • 2 tsp ground cumin
  • 250ml/9fl oz canned coconut milk
  • 2-3 tbsp dark soy sauce
  • 4 small handfuls of Kale, about 50g/2oz
  • sea salt
  • freshly ground black pepper

Instructions

  1. Rinse the lentils well or soak for 10 minutes.
  2. Saute the chopped onion in a large saucepan in a little water for 5-10 mins.
  3. Then add the lentils and enough cold water to just cover.
  4. Boil for ten minutes, then add the remaining ingredients, except the kale and salt.
  5. Reduce the heat and simmer for 20-30 minutes or until the lentils are tender
  6. Add the kale at the last minute a stir through for a few minutes.
  7. Add the salt to taste.
  8. Serve immediately with warm flatbread, pita or naan.
https://www.lucyhyland.com/food-for-living-newsletter-issue-10/