Kale and Chicken: Superfood Soup

Images by Chelsea Saxman

Kale: we’ve all heard the hype about the notorious superfood. It is on most nutritionists’ grocery lists and even celebrities are wearing apparel with the word “kale.” Check out Beyoncé’s “7/11” music video of her wearing a “KALE” sweatshirt. But what’s the big deal with kale?

Kale is in the same family as cabbage, collard greens and Brussels sprouts. “One cup of chopped raw kale provides more than 100 percent of the recommended daily amount of vitamins A and K,” according to webmd.com. The leafy green also contains a nutrient called lutein, which helps maintain healthy vision.

For this week’s recipe, I chose to implement kale with a Kale and Chicken soup. This soup is hearty and delicious. It satisfyingly savory with ingredients like ginger, chili powder and onion.


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2 Tablespoons olive oil

½ medium onion, minced

1 pound boneless skinless chicken breast (or boneless thigh meat), cut into small bite sized pieces

1 large carrot, chopped

1-inch knob ginger, peeled and smashed

¼ teaspoon ground cumin

¼ teaspoon chili powder

1 teaspoon soy sauce

4 cups chicken stock

1 bunch of kale, ribs removed and leaves chopped

salt (and pepper) to taste, depending on how salty your stock is



In a stock pot, heat the pan on medium and add olive oil. Add the minced onion and cook until translucent.

Add the chicken and cook for about 3 minutes or until browned. Next, add your carrots, ginger, ground cumin, chili powder and soy sauce and stir for about 2 minutes.

Add chicken stock and turn heat to high, while bringing the soup to a boil. Reduce heat to low after it starts boiling.

Simmer soup on low for about 15 minutes. Skim fat from top of soup occasionally, if needed.

Add chopped kale and cook for 2-3 minutes, or until kale becomes tender.

Serve hot. Enjoy!


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