FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
Got Kale? This low-calorie super-food boasts an impressive nutrient profile. One cup chopped kale contains 33 calories and 9 percent of the daily value of calcium, 206 percent of vitamin A, 134 percent of vitamin C, and 684 percent of vitamin K. Add it to your favorite soup recipes, or lightly coat with oil and seasonings and bake at 300°F for 20 minutes for a healthy alternative to chips.
Mexicali Kale Soup Ingredients: 2 tbsp olive oil 1 onion, diced 2 cloves garlic, minced 3 medium potatoes, diced 1 jalapeno, seeded and minced 1 ½ tsp chili powder 1 tsp dried oregano ½ tsp paprika 1 tsp ground cumin ½ tsp salt ½ tsp ground black pepper
1 qt low sodium vegetable broth ½ tsp ground black pepper 1 qt low sodium vegetable broth 1/3 cup chopped fresh cilantro 1 cup fresh or frozen corn 1 cup black beans (if using canned, the remainder can be frozen for a future use) 3 cups chopped fresh kale
Directions 1 : . Heat oil in large kettle; sauté onion, garlic, potatoes and pepper for 2-3
minutes until onion is softened. 2. Add seasonings, stir and cook another minute until fragrant. 3. Add broth, cilantro, corn and black beans; bring to a boil, reduce heat and simmer about 10 minutes, or until potatoes are tender. 4. Add kale and cook another 5-10 minutes. 5. Optional toppings: plain yogurt, shredded cheese, sliced green onion, tortilla strips, diced fresh tomato. Visit us Online! For more healthy recipes, visit www.rochester.edu/well-u
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
Baked Potato Chowder with Potato-Wedge Croutons Ingredients: ¼ cup of vegetable broth 1 large yellow onion, sliced 3 cloves garlic, minced ½ tsp fennel seeds, crushed 1 tsp dried thyme ½ tsp dried rubbed sage 1 tsp salt Ground black pepper
¼ cup dry white wine (or just more broth if you prefer) 4 cups vegetable broth (or more, to taste) 4 cups kale, torn into bite-size pieces (about 6 leaves, tough stems removed) ¼ cup plain unsweetened soy milk
Directions:
1. Preheat a large pot with broth. Saute onions over medium-high heat until brown, about 12 minutes. 2. Slice the baked potatoes in half lengthwise. Reserve three of the halves for croutons. Slice the rest into 3/4" chunks. 3. Add garlic, fennel, thyme, sage, black pepper, and salt to onions. Cook for 2 minutes. Add wine to deglaze the pan. 4. Add kale, cover and cook for 15-20 minutes. Begin croutons. 5. Use a potato masher to mash 1/2 of the soup mixture. Note: Do not use an immersion blender, or soup will become pastey. 6. Return the mashed soup back into the pot, add the soy milk and mix. For thinner soup, add additional vegetable stock or water. 8. Ladle into bowls and top with potato-wedge "croutons."
Potoate-Wedge Croutons
6-8 potatoes (3 1/2 pounds), baked and cooled 2 Tbsp coarse cornmeal ¼ tsp dried thyme ½ tsp paprika Pinch of salt 2 cloves garlic, minced
For the croutons:
1. Slice reserved potato halves in half length-wise 2. Preheat a non-stick skillet over medium-high heat. 3. Combine dry ingredients on a plate. 4. Wet the potato wedges with water and dredge wedges in cornmeal mixture. 5. Lightly coat wedges with canola oil spray on all sides. Cook for 4 minutes, or until golden. Turn, and cook the other cut side.
A collaboration between Food & Nutrition Services and Well-U.