This kale and rice chowder is hearty and delicious! So what is the difference between soup and chowder? Well,
typically soup is thinner or at least thick in a "creamy" sort of way,
such as a puree. Think of chowder as being thicker with larger chunks of
veggies or other ingredients.
However you choose to define it, this recipe is loaded with powerful antioxidants and anti-inflammatory ingredients.
It is also
very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin,
and reasonably rich in calcium.
Kale and Rice Chowder
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped red bell pepper
1/2 cup chopped leeks
1/3 cup sliced almonds
1 tablespoon paprika
2 bay leaves
1 1/2 cups water
1 14.5-ounce can diced tomatoes
2 cups Vegetable Broth
2 cups chopped fresh kale
1 cup cooked brown rice
1 cup drained canned garbanzo beans
How we make it
Heat oil in a large Dutch oven over medium-high heat.
Add onion, bell pepper, leeks, and almonds. Sauté for 2 minutes.
Add paprika, bay leaves, water, tomatoes, and broth. Bring to a boil.
Add kale, rice, and beans.
Reduce heat and simmer 10 minutes, or until thoroughly heated.
Makes 6 servings
Per serving (1/6 of recipe)
Calories: 168, Fat: 5.5 g, Saturated Fat: 0.6 g, Calories from Fat: 29.6%, Cholesterol: 0 mg, Protein: 6.3 g, Carbohydrates: 26 g, Sugar: 6.3 g, Fiber: 5.8 g, Sodium: 469 mg,
Calcium: 85 mg, Iron: 2.6 mg, Vitamin C: 62.2 mg, Beta Carotene: 3160 mcg, Vitamin E: 3.2 mg
Source: Brie Turner-McGrievy, M.S.,R.D. Reprinted with permission: PCRM.org
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