Potato Kale Chowder

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.

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 pounds (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 Tbsp (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.)

1. 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.

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

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

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

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

(Analyzed at 9 servings)
Calories: 140
Total Fat: 3g (Saturated Fat 0g)
Cholesterol: 0mg
Sodium: 330mg
Total Carbohydrate: 25g (Dietary Fiber 3g, Sugars 5g)
Protein: 15g

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