By Joseph Rizk
www.legabarit.com
Nothing beats a warm soup when it’s fall! So, What if it was boosted with superfoods and nutrients? Today, we’re going to prepare a soup with the “Queen of greens-Kale” loaded with lots of vitamins and boosted with antioxidants from pumpkin and other ingredients. Put on your kitchen overall and let’s start!
|
INGREDIENTS |
QUANTITY |
|
CHOPPED KALE |
3 HANDFULS |
|
MASHED PUMPKIN |
200G |
|
VEGETABLE STOCK |
250G |
|
CAYENNE PEPPER |
2G |
|
GINGER POWDER |
2G |
|
RED BELL PEPPER FINELY |
20G |
|
CHOPPED |
|
|
FINELY CHOPPED ONIONS |
20G |
|
FINELY BLENDED PISTACIO |
10G |
|
COCONUT MILK |
75G |
|
OLIVE OIL |
1 TABLESPOON |
|
SALT |
TO TASTE |
|
BLACK PEPPER |
TO TASTE |
|
CHIA SEEDS |
1 TEASPOON |
|
LEMON |
2G |
Procedure:
• Heat pan and drain the olive oil.
• Pour the onions and bring to golden color.
• Empty the pistachio, cayenne, ginger mixture and stir with the onions.
• Place the red bell pepper and stir, then add kale to the mixture and mix all together.
• Add the mashed pumpkin, then pour the vegetable stock and let it boil on low heat for 10 minutes.
• Pour all the mixture in a blender machine until homogeneous.
• Bring back mixture to the pot and add the coconut milk and let it boil for another 10 minutes.
• Pour the chia seed then season with salt and pepper.
NUTRITION FACTS
|
SERVING SIZE 3 |
|
|
AMOUNT PER SERVING |
|
|
Calories 100 |
Calories from Fat 60 |
|
|
% Daily Value* |
|
Total Fat 5g |
9% |
|
Saturated Fat 1g |
|
|
Trans Fat 0g |
|
|
Sodium 310mg |
13% |
|
Total Carbohydrate 10g |
3% |
|
Dietary fiber 2g |
8% |
|
Protein 2g |
4% |
|
*Percent daily value are based on a 2,000 calorie diet |
|
