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Kale, Leafy Green Superfood!

By Marie Oser, Managing Editor
April 10, 2017
File under: Greens, Healthy Eating, Recipes, Vegan

Kale, White Bean and Potato Soup

Kale is a cruciferous vegetable and part of the cabbage family.

This dark leafy green vegetable is rich in carotenoids and flavonoids, antioxidants shown to reduce the risk of certain types of cancer. Consuming kale provides an abundance of nutrients that support healthy bones, skin, hair and healthy digestion and can also reduce the risk of heart disease.

kale is an excellent source of vitamin K, vitamin C, vitamin A, manganese, and copper.  A very good source of vitamin B6, fiber, calcium, potassium, vitamin E, and vitamin B2, kale is also a good source of iron, magnesium vitamin B1, omega-3 fats, phosphorus, protein, folate, and vitamin B3.

Most people are not aware of Vitamin K. Long known for its critical role in blood clotting, vitamin K is also important for forming and maintaining strong bones.[1] *

Just one cup of cooked kale contains more then 1000 percent of the daily value of vitamin K and more than 150 percent of the daily value for vitamin A and beta-carotene.

Kale also contains the health-promoting phytonutrients, zeaxanthin and lutein, which promote eye health.[2]

By any measure this delightful leafy green is a veritable powerhouse of nutrition!

Kale: Nutrition Facts
1 cup, chopped (67 g)

Calories 33
Saturated fat 0g
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg
Sodium 25 mg
Potassium 329 mg
Total Carbohydrate 6 g
Protein 3 g

Vitamin A         133%          Vitamin C         134%
Calcium               10%          Iron                      5%
Vitamin D             0%          Vitamin B-6     10%
Vitamin B-12        0%          Magnesium       7%

Kale, White Bean and Potato Soup is an excellent choice for kale’s pungent, earthy flavor offset by creamy Cannellini beans and Yukon Gold potatoes.

Kale, White Bean and Potato Soup
Serve this tasty soup with whole grain sourdough toast… easy and healthful!
10 Servings

1 Tablespoon olive oil
1/4 teaspoon crushed red pepper
6 cloves garlic, minced
6 scallions with all but 2” of green, sliced thin
6 cups diced Yukon Gold potatoes, with skin
1 large bunch of kale, torn into bite sized pieces
8 cups water
4 bouillon cube, Edward and Sons veg chicken flavor
1 (15 oz can) cannellini beans
1 teaspoons hot curry powder (or to taste)
1/3 cup nutritional yeast
1 teaspoon granulated garlic
1/4 cup chopped fresh cilantro (2 teaspoons dried cilantro)

Heat oil and crushed red pepper in a large saucepan or Dutch oven over medium high heat, 1 minute. Add garlic and scallions and cook for 3 minutes. Add potatoes and cook, stirring frequently, about 5 minutes, until potatoes are softening. Add kale and cook mixture a few minutes, until the kale cooks down a bit, stirring occasionally. Meanwhile boil water and bouillon cubes, adding hot broth to the pan. Add beans and liquid from the can. Reduce heat to low and cook mixture 20 minutes, stirring occasionally. Add curry powder, nutritional yeast, granulated garlic and cilantro. Simmer soup for 30 minutes or until ready to serve.

Nutrition Analysis: per 2 cup serving
Calories 197, Protein 8 g, Carbohydrate 37 g, Fiber 6 g, Fat 3 g, Cholesterol 0 mg, Calcium 139 mg, Sodium 418 mg

*Because of its high percentage of vitamin K anyone taking blood thinners, such as coumadin should have their intake of kale and other green leafy vegetables monitored.

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter

[1] Feskanich, Diane, Weber, Peter, Willett, Walter C, Rockett, Helaine, Booth, Sarah L, Colditz, Graham A.  Vitamin K intake and hip fractures in women: a prospective study Am J Clin Nutr 1999 69: 74-79

[2] Krinsky NI, Landrum JT, Bone RA. Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye. Annu Rev Nutr. 2003;23:171-201. Annu Rev Nutr. 2003;23:171-201.


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