Kale, also known as borecole, is one of the healthiest leafy vegetables we can treat ourselves to, just one cup boasts 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K, and it is a great source of copper, potassium, iron, manganese, and phosphorus. Making your Meatless Monday full of nutritional value as well as delicious goodness.
Our first recipe is for Kale and Avocado Salad (see the video):
You will need:
- A bunch of Kale, shredded or chopped (don't forget to save the stems to boil down for vegetable stock later)
- 1/8 teaspoon coarse sea salt
- 2 avocados
- freshly squeezed lemon juice from one lemon (about 1/3 cup)
- 1 tablespoon chopped Cilantro
- 1/2 cup chopped radishes
- 2 tablespoons chopped Kalamata or green olives
- 2 cups cooked quinoa
Put the shredded or chopped Kale in a large bowl. Massage in the two avocados, add the salt and the lemon juice. Then stir in the remaining ingredients for a hearty and easy salad.
Kale and White Bean Soup
You will need:
- 2 tablespoons olive oil
- 4 cloves of chopped garlic
- 2 stalks of celery, sliced
- 1 large chopped onion
- 1 1/2 teaspoon kosher salt
- 1/2 teaspoon pepper
- 2 - 15.5 ounce cans of cannellini beans rinsed
- 1 cup of small soup pasta such as orzo
- 1 bunch of kale, shredded (save those stems to make vegetable stock with later)
- 2 tablespoons of fresh chopped rosemary
- 1/2 cup shaved Parmesan cheese
- 1 tablespoon of freshly squeezed lemon juice
- 8 cups of water
Heat the oil in a large pot over medium heat. Add the garlic, celery and onion with the salt and pepper, cook until tender about 5 minutes. Stir to ensure everything gets heated evenly. Then add the beans, pasta, kale and rosemary and the 8 cups of water. Cover and bring to a boil. Reduce heat and simmer until the pasta and the kale are tender. Before serving, stir in the lemon juice and sprinkle with Parmesan cheese. This is great served with a rustic loaf of bread.
Also, you can make this soup and keep refrigerated for up to three days ahead of time, or even freeze it for up to three months.
Bon Apetit on your Meatless Monday! Comments? Questions? Story information, product to review or breaking news? Please contact Natalia Corres at Natalia@bakwep.com.
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