Tuscan Kale Soup with Buckwheat
| Servings |
| 8people |
|
|
Ingredients
- 2tablespoons extra-virgin olive oil
- 7cloves garlic, chopped
- 4 (4-inch) sprigs fresh rosemary
- 1large yellow onion, diced
- 1large carrot, diced
- 1stalk celery, diced
- 1 leek, dicedwhite and light green parts
- 1 russet potato, peeled and diced
- 8cups water
- 3 low-sodium vegetable bouillon cubes
- 1bunch (about 10 ounces) lacinato kale
- 1/3cup buckwheat groatsroasted or plain
Instructions
- Place oil, garlic, and rosemary in a large pot over medium heat. Stir constantly for about 2 minutes, or until aromatic (press on rosemary sprigs a bit to release flavor). Do not let garlic brown.
- Increase heat to high, add onion, and stir another 2–3 minutes, until softened. Add carrot, celery, and leek, and stir until vegetables turn bright and begin to soften, 2 minutes. Add potato and stir until mixture sticks slightly, 3–4 minutes. Add water and bouillon cubes, stirring to deglaze pan bottom. Bring to a boil; then reduce heat to maintain a steady simmer.
- While mixture comes to a boil, wash kale and discard center ribs. Stack leaves and cut into small pieces. Add leaves and buckwheat to simmering soup, and cook about 20–25 minutes, until all vegetables are tender. Season to taste with salt. Remove rosemary twigs and serve.
Recipe Notes
Nutrition Facts
Tuscan Kale Soup with Buckwheat
Amount Per Serving
Calories 119
Calories from Fat 36
% Daily Value*
Total Fat 4g
6%
Saturated Fat 1g
5%
Monounsaturated Fat 3g
Sodium 133mg
6%
Total Carbohydrates 20g
7%
Dietary Fiber 3g
12%
Protein 3g
6%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 119 cal, 4g fat (3g mono, 0g poly, 1g sat), 0mg chol, 3g protein, 20g carb, 3g fiber, 133mg sodium
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