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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


Broccoli and Kale Soup

The Emerald City Soup Recipe in the wonderful cookbook One Bite at a Time by Rebecca Katz, Celestial Arts, Berkeley, CA, 2004, inspired this recipe. The first thing I look for in a new cookbook is if the author has included recipes for kale and other greens; that's how important I think those foods are! There are many such healthy recipes in this cookbook written for people with a cancer diagnosis. I highly recommend it.

When I first read the recipe, I knew I had to make it right then and there. Thus, my variations are simply based on what I had in the house at that moment in time. I am sure the original recipe is downright delicious and maybe even better than mine.

  • 16-ounce package frozen broccoli florets (thawed)
  • 1 bunch fresh kale (I always have this on hand), stemmed and torn into small pieces
  • 3-4 cups worth 6-8 cups of vegetable broth (I always put the little bits of veggie water that remain after I steam vegetables into a 32 oz. yogurt container in my freezer)
  • 2 carrots (wash well and cut into thin slices)
  • 1 cup chopped yellow onion
  • 2 large cloves fresh garlic, peeled and chopped
  • 2-3 Tbsp. olive oil
  • 3/4-teaspoon sea salt
  • 1/8-teaspoon red pepper flakes
  • 1/4-cup fresh lemon juice (I did not have enough fresh lemons on hand so I used my back-up refrigerated lemon juice, which was fine)
  • Maple syrup to taste (the original recipe calls for 1/4 teaspoon - I was careless and oops, accidentally added about 1 teaspoon into the soup, and it turned out just fine)

Directions:

  • Heat olive oil in large soup pot over medium heat
  • Add onions and pinch of salt and sauté until golden, about 10 minutes
  • Add the garlic and red pepper flakes; continue sautéing until aromatic (will be quick, maybe 30 seconds)
  • Add the kale and another pinch of salt.
  • Cook only one minute until kale turns bright green
  • Immediately remove the pan from the heat
  • In a blender, add 1/3 of the broth, 1/3 of the broccoli and 1/3 of the kale mixture
  • Blend until smooth. Watch carefully so to not over blend. When the mixture turns from light green to bright green, turn off the blender.
  • Pour into a clean pan and repeat until all ingredients are blended
  • With the last batch, add the lemon juice, 1/4-teaspoon salt, and maple syrup
  • Stir all together, reheat very gently and serve immediately

If there is any left, this is also good the next morning right out of the refrigerator

Rebecca states that this soup will not freeze well because the brilliant color is lost. So, make a bunch and eat your greens with a spoon!

This was absolutely delicious served with Bowl O'Beans (aha! Greens and Beans), whole grain bread, and fresh fruit.