Kale and Rice Chowder

Healthy, hearty and heaping with goodness!

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.

The almonds are a pleasant, crunchy addition too! It makes for a very satisfying evening meal by itself or perhaps a hearty holiday side!

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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