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Cabbage and Kale Soup with Farro - Recipe

All varieties of cabbage are high in nutritional value

A hearty winter soup packed with super nutritious vegetables such as kale and delicious, hearty farro, an ancient, chewy whole grain that makes this soup a winner!

Ingredients:

1 Tbsp. olive oil
1 medium onion, diced
1 Tbsp. garlic, minced
2 pieces nitrate-free turkey bacon
1 Tbsp. anchovy paste
1 1/4 cups farro, uncooked
1/2 head Savoy cabbage, tough stems discarded, leaves torn into large pieces
1/2 bunch red Russian kale, stems discarded
2 qts. reduced sodium organic chicken broth
1 cup water
6 thyme sprigs
1 rosemary sprig
¼ cup Parmesan cheese, grated
1/2 cup Italian parsley, finely chopped

Directions:

  1. Preheat oven to 350 degrees F. In a large soup pot, heat oil. 
  2. Add onion and garlic, cook until softened, 5 minutes.  
  3. Meanwhile, microwave turkey bacon for 3-4 minutes between paper towels.  Crumble and add to pot.
  4. Add anchovy paste and farro; cook for 3-5 minutes. 
  5. Add cabbage and kale; cook until just wilted.
  6. Add broth, water, thyme and rosemary; bring to a simmer.
  7. Cover soup, transfer to oven and cook for about 1 hour.
  8. Season with salt and pepper. Transfer to soup bowls and garnish with Parmesan and chopped parsley

Serves: 6
Calories per serving:  175
Calorie equivalent:  1 carbohydrate, 1 vegetable, 1 fat



Paulette Lambert, R.D., C.D.E.
Recipe created by Paulette Lambert, R.D., C.D.E. (pictured). Lambert is director of nutrition for California Health & Longevity Institute, located within Four Seasons Hotel Westlake Village. With more than 25 years of experience in private practice after an extensive clinical education, Lambert has wide-ranging experience in clinical nutrition and the development of individualized dietary plans.

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(Updated: 01/10/13 JLD)


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