Ingredients and Weight:
- Kale: 500 grams (about 1.1 pounds)
- Onion: 1 large, chopped
- Carrots: 2 medium, chopped
- Celery: 2 stalks, chopped
- Garlic: 4 cloves, minced
- Canola Oil or Vegetable Oil: 2 tablespoons
- Salt and Pepper: to taste
- Water or Vegetable Stock: 4 cups
- Optional: Vegan cream or vegetable broth for a richer texture
Preparation Time: 45 minutes (including prep and cooking time)
Cooking Time: 30 minutes
Difficulty Level: Level 3 (Moderate difficulty)
Preparation Method Steps:
- Prepare the kale by removing the tough center ribs and tearing the leaves into bite-sized pieces.
- In a large pot, heat the oil over medium heat.
- Add the chopped onion, carrots, celery, and garlic. Sauté until the vegetables are softened.
- Add the kale and stir well to combine.
- Pour the water or vegetable stock into the pot and bring to a boil.
- Reduce the heat and let the soup simmer for 20 minutes, or until the kale is tender.
- Season with salt and pepper, to taste.
- If desired, add a splash of vegan cream or vegetable broth for a richer mouthfeel.
- Serve hot and enjoy!
Nutritional Information: (Per serving, assuming 8 total servings)
Calories: Approximately 150-200 depending on additions (e.g., vegan cream or vegetable broth)
Fat: 6-12g
Carbohydrates: 20-30g
Protein: 5-10g
Fiber: 5-8g (based on kale content)
Dish Characteristics:
- Vegan-friendly
- Rich in greens (kale) for nutritional benefits
- Hearty and comforting, yet light in flavor for American taste preferences
- Easy to customize with additional herbs or seasonings
User Comments:
- "This soup is so comforting and filling! The kale gives it a great texture and flavor." - John Doe, New York
- "I love how easy this recipe is to make, yet it tastes like a dish from a high-end restaurant." - Jane Smith, California
- "The soup is very versatile; I added some potatoes and chickpeas for a heartier meal." - Michael Johnson, Texas
Special Precautions and Tips:
- Use fresh kale for best results; frozen kale can be used as a substitute but may affect texture and flavor.
- Adjust seasoning according to personal preference.
- For a richer flavor, consider using vegetable broth instead of water.
- This soup can be made ahead of time and reheated for a quick and easy meal.
