Chef:  Jean Hayes
Makes: 1 servings
Prep time: 5-10 minutes
Cook time: 5 - 10 minutes
Total time:  10-20 minutes

Ingredients

  • About 2 handfuls of curly kale or whatever dark green leafy vegetable you prefer, chop or tear it into smaller pieces or use prewashed, prechopped kale to save time. If you don’t like kale stems, watch the video of Ann and Jane Esselstyn stripping kale: 
  •  A few shakes of garlic powder or a clove of fresh minced garlic
  •  A 1 inch chunk of fresh ginger, grated (you can use a ceramic grater or just put it in a mini chopper and grind it up)
  •  1 green onion chopped, green and white parts
  • A sliced carrot or a few sliced baby carrots
  • Low sodium vegetable broth
  • ½ t or less of white miso
  • A splash of low sodium soy sauce
  • ½ t of chili garlic sauce or Sriracha sauce
  • A beet slice cut into thin strips
  • Optional: Brown rice noodles, rice vermicelli, or noodles of your choosing

Directions

  1. Steam the kale in a medium skillet with the garlic, ginger, green onion and carrots until the veggies are cooked to your liking. I only steam them for a few minutes.
  2. Put the steamed veggies in a large soup or pasta bowl.
  3. Add more veggie broth to the skillet, keeping in mind the size of your serving bowl and heat it up with the miso, soy sauce, more garlic if you love garlic, chili garlic sauce or sriracha and heat it up. If you would like noodles in your soup, add them here and follow the directions on the package.
  4. Pour the broth mixture over the steamed veggies.
  5. Place the sliced beets on top of the soup in a tic tac toe pattern.
  6. Add more Sriracha or chili garlic sauce at the table if you are a spicy soul.
  7. Put “Forks over Knives” in the DVD player or queue it up on Netflix and see what you missed the first time you watched it!

Tips:

  • Eating with a friend? Just double the recipe! 
  • Don’t get hung up on exact measurements. Plant-based eating is very forgiving. If you change it up or even “mess it up,” it will still taste great if you use good ingredients!
  • If you need to be mindful of your sodium intake if you have hypertension or heart disease, you can reduce or eliminate the miso and soy sauce.
  • Remember to have fun with your food and enjoy!

The Plant-based Nurse

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