Kale Soup

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By: Martha Benedict, OMD Lac MA

I will often make lentil or bean soup. Then 15 minutes before serving it will sauté garlic (LOTS) of EVOO, chopped kale (and other greens). When just about complete, I’ll tun off the heat, add to the pot of lentil or bean soup, add juice of 1/2 lemon and serve.  Garnish with yogurt, kefir, or sour cream and chopped parsley.

Sometimes I puree the lentils or beans in the blender or cuisinart and set aside. Then I’ll puree the cooked green mixture. In the blow, I’ll put one ladle of beans and a second of green before garnishing. It looks like Yin and Yang (dark and light).


I soak the beans for a day. Discard the water. Cook in bone broth. Often add celery, onion, carrot, sea salt or organic ham hock or bacon rind. Sometimes I’ll juice fresh squeezed juice instead of bone broth. Sometimes I’ll cook the beans in my sisters organic heritage tomato sauce or stewed tomatoes in place of bone broth. Everything you do changes the outcome and makes for discovery at the table. Remember you need to train the palate.  This chart was created to help you see what other ingredients you can add to the recipe.  

Learn more about the health benefits of kale on our recent blog.

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Medical Disclaimer: You should also see your doctor and/or nutritionist if you think you may be deficient in specific nutritional vitamins. They can help determine what’s causing your symptoms and, if needed, recommend ways to balance your daily vitamin intake.