The powerhouse superfood kale is full of vitamin A, vitamin C, calcium and iron and tastes fabulous with lime and aged Cheddar. This quick and easy soup looks dramatic and bold when made with black quinoa.
1 Tbsp (15 mL) grapeseed oil or vegetable oil
1 cup (250 mL) chopped onions
1 1⁄2 tsp (7 mL) minced garlic
1 to 4 tsp (5 to 20 mL) minced seeded errano chili or jalapeño pepper
4 cups (1 L) chopped kale, center ribs and stems removed (1 large bunch)
4 cups (1 L) sodium-reduced vegetable or chicken stock
1 cup (250 mL) water
1⁄2 cup (125 mL) quinoa
2 tsp (10 mL) grated lime zest
1⁄4 tsp (1 mL) salt (optional)
1/3 cup (75 mL) shredded aged white Cheddar cheese
Heat the oil in a large saucepan on medium-low heat. Stir in the onions and cook, covered, for 7 to 10 minutes, until the onion starts to soften. (If the pan gets dry, add a few spoonfuls of water.) Add the garlic and chilies. Cook for another minute. Add the kale, stock, water and quinoa. Bring to a boil, reduce to a simmer, cover and cook for 15 to 20 minutes, until the quinoa is tender. Stir in the lime zest and salt (if using). Serve hot topped with a sprinkle of Cheddar cheese.
PER SERVING: Energy 190 calories; Protein 8 g; Carbohydrates 28 g; Dietary Fiber 5 g; Fat 6 g; Sugar 4 g; Cholesterol 0 mg; Sodium 230 mg