Potato Kale Chowder

Related recipes: Dairy Foods, Egg-Free, Herbs, Leeks, Onions, Potatoes, Soups, Soups/Salads, Vegetarian, Wheat-Free

A chowder is a soup that usually contains potatoes and milk. You can use any type of milk you like (including soya milk), remembering that the higher the fat content, the richer the chowder will be.

Preparation facts

Prep Time: 15 minutes

Total Time: 15 minutes

Servings: 9

Yield: 3 quarts (2.8L)

Ingredients

2–3 tsp (10–15mL) unrefined light olive oil or rape seed oil

2 cups (360g) leeks, halved lengthways and sliced in 1/2-inch (1-cm) pieces

1 cup (180g) red onion, quartered and then sliced thin

2 lbs (910g) Yellow Finn or Yukon Gold potatoes, scrubbed or peeled and cut in 3/4-inch (2-cm) dice

2 quarts (1.9L) unsalted vegetable stock

2 cups (480mL) water

2 3-inch (8-cm) sprigs fresh thyme or 1 tsp (2g) dried thyme

1 Tbs (7g) caraway seeds

4 cups (300g) firmly packed kale leaves, sliced in ribbons

Salt and white pepper to taste

2 cups (480mL) milk (dairy, soya, rice, etc.)

Directions

In a 3- or 4-quart (2.8 to 3.8L) pot, heat oil and sauté leeks and onions for 4 minutes on low heat. Do not brown them.

Add potatoes, stock water, thyme, and caraway seed and bring to a boil, uncovered.

Lower heat, cover pot, and cook about 20 minutes, until potatoes are almost soft.

Add kale, salt, and pepper. Cover and cook 10 minutes longer or until kale is tender.

Add milk to taste, adjust seasonings, simmer 5 minutes longer (without boiling), and turn off the heat.

Recipe by Gail (Golda) Simon

Nutrition facts

Serving Size 1 serving

Calories 176

Calories from Fat 46 (26%)

% Daily Value*

8%Total Fat 5g

7%Saturated Fat 1.4g

Polyunsaturated Fat 0.7g

Monounsaturated Fat 2.5g

4%Cholesterol 11mg

16%Sodium 377mg

20%Potassium 687mg

8%Total Carbohydrate 24g

8%Dietary Fiber 2.1g

Sugars 7g

Sugar Alcohols 0g

19%Protein 9g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.