Southern Kale and Fennel Soup
Reach for peak nutrient density with this hearty and satisfying soup. Blending a portion of the kale and onions before adding them to the soup enhances the release of isothiocyanate and organosulfur compounds which have powerful immunity-boosting effects and anticancer activity.
2 cups carrot juice,
1 1/2 cups beet juice or low sodium vegetable juice
2 1/2 cups water
3 zucchini, chopped
2 cups diced fennel
1/2 cup split peas
1/2 cup lentils
3 parsnips, chopped
3 carrots, chopped
1 teaspoon dried basil
1 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes or to taste
1 bunch kale, tough stems and center ribs removed, divided
2 cups onions, chopped, divided
2 cups frozen peaches
Add all ingredients except half of the kale, 1 cup of the onions, peaches and cashews to a large pot. Place the remaining kale and onions in a blender and blend with 1 cup of the soup liquid. Add mixture to soup pot. Bring to a boil, reduce heat and simmer until split peas, lentils and vegetables are tender, about 1 1/2 hours.
Add peaches and cashews to blender along with 1 cup of the soup liquid. Puree until smooth and add back to the soup pot. Simmer soup for an additional 10 minutes.
Calories 259; Protein 11 g; Carbohydrates 41 g; Total Fat 7.7 g; Saturated Fat 1.2 g; Cholesterol 0 mg; Sodium 84 mg; Fiber 13 g; Beta-Carotene 7294 ug; Vitamin C 36 mg; Calcium 163 mg; Iron 4.7 mg; Folate 141 ug; Magnesium 126 mg; Zinc 2.4 mg; Selenium 5.1 ug