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Garlic and Kale Soup

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.

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Once the wheat berries have been presoaked, the soup can be ready in under an hour.

Servings
6

Ingredients

  • 1/2 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
  • 1/4 cup brown rice vinegar
  • 4 cups low-sodium vegetable broth
  • 1 bunch kale (10 oz.), stemmed and coarsely chopped

Preparation

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.

Nutrition Information

  • Serving Size 1/6 of recipe
  • Calories 138
  • Carbohydrate Content 20 g
  • Cholesterol Content 0 mg
  • Fat Content 5 g
  • Fiber Content 3 g
  • Protein Content 4 g
  • Saturated Fat Content 1 g
  • Sodium Content 103 mg
  • Sugar Content 4 g