Soups

Tomato Soup with Rice and Kale Crunch

24

Eating a bowl of tomato soup is a tasty way to get some lycopene and vitamin C into your system. Add some kale to it, and you also get beta-carotene, lutein, and zeaxanthin. Both of these foods are powerful antioxidants, which is why you should love them. Add some rice to this delicious soup and you can almost call it a meal. It’s perfect to have on a cold day, or any day at all.

4
2 large bunches of fresh kale
1 tablespoon olive oil
Salt to taste

1 tablespoon olive oil
1 medium onion, chopped fine
2 cloves of garlic, coarsely chopped
14 ounces canned plum tomatoes (including the juice)
3 ½ cups water
1 rounded teaspoon sugar
1 bay leaf
¾ cup of cooked white rice
¼ cup Half & Half
Salt and pepper as desired
Set the oven temperature at 400 degrees and let the oven preheat. Cut the hard center core out of each kale leaf and discard. Tear the leaves into large pieces and place them in a large bowl. Drizzle the olive oil on the leaves and massage into each piece so that there is a light film of oil on each one. Put the kale pieces on a cookie sheet and sprinkle with salt. Spread them out into one layer. Place in the oven for 5 to 6 minutes, or until crisp, then set aside to cool. Pour the second tablespoon of olive oil in a pan and heat. Add the chopped onion and let it sauté until lightly browned. Put the garlic in the pan, along with the tomatoes and juice, the brown sugar, the water, and the bay leaf. Stir with a spoon and let cook on a low flame for 55 minutes. When the soup is done, take the pan off the flame and set aside to cool. When cool, puree the soup in a blender and pour it back into the pan. Add the rice and the salt and pepper and heat until warm. Stir in the half & half and divide into four portions. Crumple the kale and place in a pile in the middle of each bowl of soup.
Nutritions

Calories
248

Sodium
20mg
0% DV

Fat
14g
22% DV

Protein
6g
13% DV

Carbs
39g
13% DV

Fiber
4g
18% DV