nutritional information

Per 1-cup serving:

  • Calories: 138
  • Protein: 4 g
  • Total Fat: 5 g
  • Saturated Fat: 1 g
  • Carbohydrates: 20 g
  • Cholesterol: 0 mg
  • Sodium: 103 mg
  • Fiber: 3 g
  • Sugar: 4 g
Vegan

Garlic and Kale Soup

Garlic and Kale Soup

Serves 6

This brothy soup provides heart-healthful nutrition on many levels: kale and garlic are good for the cardiovascular system; wheat berries are high in fiber; and shiitake mushrooms contain eritadenine, an amino acid that speeds up processing of cholesterol in the liver. Once the wheat berries have been presoaked, the soup can be ready in under an hour.
  • ½ cup wheat berries
  • 2 Tbs. olive oil
  • 3.5 oz. shiitake mushrooms, stemmed and thinly sliced (1 cup)
  • 10 cloves garlic, peeled and thinly sliced
  • ¼ cup brown rice vinegar
  • 4 cups low-sodium vegetable broth
  • 1 bunch kale (10 oz.), stemmed and coarsely chopped

1. Soak wheat berries in large bowl of cold water overnight.

2. Heat oil in 2-qt. saucepan over medium heat. Add mushrooms, and season with salt, if desired. Sauté mushrooms 10 minutes, or until beginning to brown. Add garlic, and sauté 2 minutes more. Stir in vinegar; simmer until vinegar is almost evaporated, stirring to scrape up browned bits from pan.

3. Drain wheat berries, and add to mushroom mixture with vegetable broth and 1 cup water. Bring to a boil, then reduce heat to medium-low, and simmer 20 minutes. Add kale, and cook 10 to 20 minutes more, or until kale is tender. Season with salt and pepper, if desired.

February 2010 p.36

you might also like



comments

Yum, so good and so easy! I loved how all of the different flavors came together. I agree that my mushrooms took less than 10 minutes to cook and I also added a bit of soy sauce to my broth later in the cooking process. I added extra firm tofu to boost the protein. Great soup that I will definitely make again - next time I will probably make a double batch as I could easily eat up a whole double batch if I had it for lunch each day (approx a 2 cup serving size).

Amy Gross - 2014-02-26 09:06:31

This was so delicious and super easy! I skipped salt on mushrooms and sautéd the mushrooms less than 10 min. (until they were soft). Then I added a little bit of soy sauce in the broth after bringing the broth to boil. I love kale, shiitake mushrooms, garlic and brown rice vinegar. This is simple, sophisticated, and super healthy light dinner! I'll definitely make this again.

era - 2014-02-12 03:58:18

I don't like any of these ingredients, not mushrooms, not garlic, not vinegar, & not kale. Wheat berries are best ground into flour. So, I would make my own broth & forget the rest.

left coast liz - 2014-02-07 18:47:13

Great!

Cathleen Carr - 2014-02-07 18:34:59

Good

Brenda - 2014-02-07 17:07:02

This soup sounds delicious, but for anyone out there who, like us, prefers to get their fats from whole foods rather than the processed, empty calories of oils and margarines, sautéing mushrooms without oil is easy. I use a high-quality non-stick pan (I know others who cook without oil in stainless steel) and simply lightly salt the mushrooms (this draws out their moisture), cover and cook over low-medium heat for about 10 minutes, then remove the cover and allow them to brown (if desired). You could also just sauté them in water or vegetable broth.

La - 2014-02-07 16:31:57

I added a lemon wedge to each serving to offset the sweet vinegar flavor. I may try balsamic vinegar next time. I used barley instead of wheat berries. Tasty and satisfying soup on a cold day.

Margaret - 2014-01-29 02:09:11

I have made this twice now, it's so good. It's so much better if you use organic kale. I also used barley instead of wheat berries. My whole family loved this.

Kandyce - 2014-01-24 14:59:16

Definitely not enough water here to make a decent amount of broth. I doubled the amount and added even an extra cup. I subbed carrots for wheat berries as I didn't want a very heavy soup today. I may add some brown rice at the bottom in the future. And will add in extra mushrooms to add more depth. We liked it!

Bonnie - 2014-01-01 19:52:06

I've made this recipe three times in the last two months. It is so delicious and feels like it could knock a cold out quickly, I haven't made it while sick yet so I can't attest to that for sure. The only change is that I garnish with some low sodium tamari to serve.

Kathleen - 2013-10-27 00:27:04

Yummy and easy

Margery - 2013-10-09 19:38:34

I am on disability and need some really good and healthy foods for my imune system and these are recipes I would love to try they sound good.

karen - 2013-06-28 21:08:47

Fabulous soup! It has become a family favorite. We throw the kale in the bowl and ladle hot soup over the top to keep the texture nice and crunchy. The kids devour kale this way, so buy lots extra. Also, since we are gluten free, we sub whole GF oat berries which make the soup extra thick and rich! In fact the kids love this soup the next day when the oat berries have absorbed and thickened nearly all the broth- yes, we too need to add more liquid to the recipe. Delicious and fast soup. Whats not to love?

DFamily - 2013-04-30 17:37:46

I love kale in all forms and this recipe turned out great! I also like this kale soup recipe: http://messnkitchn.blogspot.com/2013/03/veggie-noodle-soup-vegan.html

MessnKitchn - 2013-03-20 19:56:37

This is a very good and very healthy soup. It's not my favorite, but good enough to make again. I made it as written, but I like one commenter's idea of adding rosemary. May try that next time. I also agreed with another commenter that there wasn't enough broth, but I was very generous with the kale so I probably threw the proportions off. I added an extra cup of water to compensate. Another big plus for this soup: very little prep time. I buy prepped kale, so all I had to do was peel and slice the garlic. And most of the cooking time is unattended simmering, which allowed me to deal with my kids while I was cooking.

Jill - 2013-03-04 04:35:37