Sunday, September 12, 2010

K is for Kale- Meatless Monday- Kale, Potato Corn Chowder

Today's post is brought to you by the letter "K" or rather a vegetable that begins with the letter "K".....have you guessed what it is boys and girls?  Kale!!! That's right, that wonderful, beautiful and tasty leafy green vegetable that should be on your dinner table everyday (in my humble opinion).  

It was love at first sight when I say my first kale plant last Autumn in New York City. I was drawn to it's lovely pinkish leaves and was shocked to find out by the salesperson that you could eat it too. Wow, pretty and edible that is a two for one!  

The second time around, I rendezvoused with Kale, was at Whole Foods. I decided that not only did I like the way the name sounded, but I would rather like to taste it (I was tired of spinach and broccoli). 

So there it went into my cart, a organic green vegetable I had never cooked with was coming home with me.  I wasn't sure what I would do with it, but I now had a challenge. 

I scoured the Internet and found this great recipe for kale and corn chowder. I absolutely love soup, particularly a good chowder in the Winter, Spring, Summer, Fall, for lunch or dinner; I really enjoy the creativity that can go into making soup. 

Did you know that kale is a nutritional powerhouse vegetable? 

per 130 grams, 1 cup steamed
calories: 36
Vitamin A: 354% RDA
Vitamin K: 1328% RDA
Vitamin E: 6% RDA
Vitamin C: 89% RDA
calcium: 9% RDA
fiber: 3g
iron: 6% RDA
protein: 2g
carbs: 7g
fat: 1g
  • Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Armed with organic frozen corn, freshly washed kale, salt, pepper and hope, I began to make this amazing soup! I hope you enjoy making it as much as I enjoyed eating it. 



  • 1 Tablespoon canola oil
  • 2 medium carrots, peeled and chopped
  • 1 medium red onion, chopped
  • 1 rib celery, chopped
  • 1 red bell pepper, chopped
  • 2 large potatoes, peeled and chopped
  • 1 sprig fresh thyme, minced
  • 3/4 teaspoon ground turmeric
  • 1 medium tomato, chopped
  • 5 cups vegetable broth or water
  • 1 cup fresh or frozen corn kernels
  • 3 cups stemmed and chopped kale leaves
  • Salt and ground white pepper, to taste
  • Cayenne pepper, to taste
  • 1 Tablespoon cornstarch
  • 1 Tablespoon tepid water
  • 1/2 cup chopped fresh parsley


Heat oil in a large nonreactive pot over medium-high heat. Saute carrots, red onions celery, bell peppers, and potatoes 3 minutes. Add thyme and turmeric. Combine well with vegetables. Add tomatoes and broth; simmer 20 minutes. 

Add corn, kale, salt, and white pepper. Simmer 5 minutes. Season with cayenne pepper. 

To Thicken the soup: Combine cornstarch with 1 tablespoon tepid water. With soup simmering, stir in cornstarch mixture. Continue to stir and simmer 3 minutes to thicken. Remove from heat and stir in parsley. 
You know have a wonderful serving of chowder for 4 people! 
***This recipe is attributed to Steve Petusevsky author of The Whole Foods Market Cookbook.***

Happy Cooking!!! XOXO,