Saturday, January 15, 2011

Kale and Rice Chowder

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 lunch with one of our A-gg salad sandwiches on the side.

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

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


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