Potato Kale Chowder Related recipes: Dairy Foods, Egg-Free, Fall, Herbs, Leeks, Low-Carb, Onions, Potatoes, Quick & Easy, Soups, Soups/Salads, Vegetables, Vegetarian, Wheat-Free
A chowder is a soup that usually contains potatoes and milk. You can use any type of milk you like (including soy milk), remembering that the higher the fat content, the richer the chowder will be.
Quick & Easy
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 canola oil
2 cups (360g) leeks, halved lengthwise 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, soy, 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
Copyright © 2008 Healthnotes, Inc. All rights reserved. www.healthnotes.com
Learn more about Healthnotes, the company.
Learn more about the authors of Healthnotes.
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 pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.