Late Fall Garden Soup with Kale and Rice

Vegetarian
Gluten Free
Health score
40%
Late Fall Garden Soup with Kale and Rice
45 min.
4
214kcal

Suggestions

Ingredients

  • ounces asiago cheese grated
  • cups baking potato cubed
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon thyme leaves dried
  •  garlic clove minced
  • cups kale thinly sliced
  • cups leek sliced ( 2 large)
  • teaspoons olive oil 
  • 0.3 cup rice long-grain uncooked
  • 0.8 teaspoon sea salt 
  •  vegetable-flavored bouillon cubes dry
  • cups water divided

Equipment

  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium heat.
  2. Add leek and potato; cook 8 minutes or until leek is tender, stirring frequently.
  3. Add 1/3 cup water, kale, rice, salt, thyme, pepper, and garlic; cook 5 minutes or until kale wilts, stirring frequently.
  4. Add remaining 4 2/3 cups water and bouillon cubes; bring to a boil. Reduce heat, and simmer 20 minutes.
  5. Sprinkle each serving with 2 tablespoons cheese.

Nutrition Facts

Calories214kcal
Protein15.9%
Fat27.34%
Carbs56.76%

Properties

Glycemic Index
74.73
Glycemic Load
18.21
Inflammation Score
-10
Nutrition Score
14.65000002151%

Flavonoids

Isorhamnetin
2.48mg
Kaempferol
6.1mg
Myricetin
0.11mg
Quercetin
2.42mg

Nutrients percent of daily need

Calories:214.09kcal
10.7%
Fat:6.6g
10.16%
Saturated Fat:2.68g
16.78%
Carbohydrates:30.84g
10.28%
Net Carbohydrates:28.35g
10.31%
Sugar:2.56g
2.85%
Cholesterol:9.64mg
3.21%
Sodium:1036.95mg
45.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.64g
17.29%
Vitamin K:67.03µg
63.84%
Vitamin A:1907.72IU
38.15%
Manganese:0.57mg
28.45%
Calcium:247.18mg
24.72%
Vitamin C:19.72mg
23.9%
Vitamin B6:0.42mg
21%
Phosphorus:175.87mg
17.59%
Potassium:461.52mg
13.19%
Folate:47.79µg
11.95%
Iron:2.15mg
11.95%
Magnesium:45.95mg
11.49%
Copper:0.22mg
10.94%
Fiber:2.49g
9.96%
Selenium:5.89µg
8.42%
Vitamin B1:0.12mg
7.73%
Vitamin B2:0.13mg
7.58%
Vitamin B3:1.31mg
6.57%
Zinc:0.88mg
5.84%
Vitamin E:0.83mg
5.53%
Vitamin B5:0.49mg
4.85%
Vitamin B12:0.17µg
2.83%
Source:My Recipes