Kale and Sweet Potato Soup

This simple and nourishing soup is wonderful and easy to make, BUT it does require a bit of timing.
What I mean is that we need to cook the ingredients in stages so that the character, nuance, and texture of each vegetable and fungus (the shiitake mushroom) are at their best. We want to create a mosaic for our taste buds.

Uhh, you’re probably thinking to yourself, “Karen, it’s just soup. Could we get on with the recipe?”
No, because I need to go on a slight tangent about kale first…

Kale: Cooked, NOT Raw

Kale has long been considered a superstar vegetable. And indeed, it contains many nutrients. However, it also has anti-nutrients, such as oxalates and glucosinates, which, when consumed raw, can cause problems.
Oxalates can bind to calcium and zinc, making them unavailable for your body; in addition, it can lead to
the formation of kidney stones.
Glucosinates can negatively impact your thyroid, especially if you are experiencing thyroid problems, as it may reduce the release of iodine from your thyroid glands.

Alright, now that I got the kale situation out of the way, let’s make this soup!

Servings: 2

Ingredients:
8 oz. chicken or vegetable broth (unsalted)
6 oz. filtered water
6 - 8 large kale leaves, remove stem, and cut into strips
8 - 10 small shiitake mushrooms
1 small shallot, sliced
1 slice ginger, cut into thin julienne
6 oz. sweet potatoes, cut into 1/2” dice
Sea salt, to taste
Fresh ground pepper, to taste
Drizzle of extra virgin olive oil
Edible flowers as garnish (optional)

Directions:
1. Pour the broth and water into a pot along with the kale, and mushrooms and bring to a gentle simmer. Continue for about 8 minutes.

2. Next, add in the shallot, ginger, and sweet potato and cook until the sweet potato pieces are just tender, but not mushy.

3. Add in the salt and pepper to taste.

4. Ladle the soup into bowls and drizzle with a bit of olive oil.

5. Garnish with edible flowers, or sprig of fresh cilantro.

That it! simple, nutritious, and delicious! : )


Reference:
M. López-Moreno, M. Garcés-Rimón, M. Miguel, Antinutrients: Lectins, goitrogens, phytates and oxalates, friends or foe?, Journal of Functional Foods, Vol.89,2022