Penn Herb Wellness Guide
Potato Kale Chowder
Recipe by Gail (Golda) Simon
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.
Ingredients
- 23 tsp (1015mL) unrefined light olive oil or canola oil
- 2 cups leeks, halved lengthwise and sliced in 1/2-inch (1-cm) pieces
- 1 cup red onion, quartered and then sliced thin
- 2 lbs Yellow Finn or Yukon Gold potatoes, scrubbed or peeled and cut in 3/4-inch (2-cm) dice
- 2 quarts unsalted vegetable stock
- 2 cups water
- 2 3-inch (8-cm) sprigs fresh thyme or 1 tsp (2g) dried thyme
- 1 Tbs caraway seeds
- 4 cups firmly packed kale leaves, sliced in ribbons
- Salt and white pepper to taste
- 2 cups milk (dairy, soy, rice, etc.)
Directions
- In a 3- or 4-quart (2.8 to 3.8L) pot, heat oil and saut 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.
Nutrition Facts
Calories 224
Calories from Fat 46 (21%)
(8%)Total Fat 5g
(7%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
(4%)Cholesterol 11mg
(15%)Sodium 363mg
(26%)Potassium 906mg
Total Carbohydrate 35g
(15%)Dietary Fiber 4g
Sugars 8g
Sugar Alcohols 0g
(21%)Protein 11g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered 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 December 2024.