Sunday, December 4, 2016

Posted by Mala at 1:00:00 AM No comments
Kale......known as பரட்டைக்கீரை in tamil (parattai keerai),  has so many health benefits. Kale is low in calorie, high in fiber and you can call it a zero fat spinach variety. You can call this the KING of the super healthy greens, it is loaded with powerful anti oxidants, and considering the vitamins, copper, magnesium, potassium it contains, it can be labelled as a nutrient dense food that exists. Here is a small information...it belongs to the cabbage family, though it is a green.
Butternut squash ...............prevents high blood pressure, improves eyesight, protects your skin, keeps the bones strong, aids in weight loss and has a lovely colour.
And the healthy quinoa is also added in this Soup. Please check my Quinoa pongal and
 Vegetable Quinoa recipes.
Always remember, incase you do not have quinoa, you can replace this with any kind of millet.
Needless to say, this soup was prepared by my daughter, and I just assisted her.





Ingredients
Kale - 3 cups
Chopped butternut squash - 3 cups
Quinoa - 1 cup
Any kind of beans (navy or soya variety ) - 2 cups
Kabuli channa - 1 cup
Chopped onions - 1
Chopped tomatoes - 3
Chopped garlic - 8 pods
Chilli powder - 2 tsps
Jeera powder - 2 tsps
Crushed basil - 3 tsps
Olive oil - 2 tsps
Vinegar - 2 tsps
Vegetable broth - 4 cups
  Water - enough to immerse the veggies
Salt to taste

Recipe cuisine: International; Category: Lunch / dinner
Prep time: 15 mts; Cooking time: almost 6 hours in slow cooker; (If you make it in a pan, may be it will take 1 - 1 1/2 hours)

Serves 8



Switch on a slow cooker (or you can use a deep pot), add the kale, butternut squash, garlic pieces, quinoa, navy beans and some garbanzo beans (kabuli channa), chopped onions, chopped tomatoes, chilli powder and cumin (jeera powder)


Add 2 tsps of rice vinegar (or any kind of vinegar you have), and enough vegetable broth or water to immerse the veggies


Add 2 tsps of olive oil too. You can see the sheen of the oil


Close the lid and allow to simmer


Add 4 tsps of well crushed basil leaves. After the veggies are half cooked, add enough salt to taste


Serve this wonderful comfort-bowl , topped with whatever cheese you like...mozzarella or grated processed cheese or if you have the cheese slices, you can tear them into small bits and add, like how I have done for minestrone soup



Picture below gives you a closer view of the Kale leaves




Notes
* Just a bowl of soup can be considered as a meal, loaded with nutrition.
* Can be served with toasts.


0 comments:

Post a Comment