Kale and bacon soup
Kale soup is great for batch cooking as it freezes so well. Priya tops hers with fried bacon and grated Parmesan, so it's got tons of flavour. Don't be tempted to season with salt while cooking the soup as the stock, bacon and Parmesan are all quite salty.
With a GI of 48, this meal isÌýhigh protein, low GI. Each serving provides 410kcal, 19g protein, 32g carbohydrate (of which 21g sugars), 20g fat (of which 7.5g saturates), 9g fibre and 2.9g salt.
Ingredients
- 2 tbsp olive oil
- 1 onion, roughly chopped
- 2 sweet potatoes, peeled and chopped
- 2 bags kale, no stems (about 320-400g/11½-14oz)
- 900ml/1½ pint good-quality vegetable stock
- ½ tsp freshly ground nutmeg
- 150ml/5fl oz milk
- freshly ground black pepper
- 200g/7oz bacon lardons
- 40²µ/1½´Ç³ú Parmesan, grated
Method
Heat the oil in a large saucepan. Add the onion and fry for a few minutes. Add the sweet potato and cook for 5 minutes, adding a splash of water if it starts to stick.
Meanwhile wash the kale and remove any hard stalks – these will not blend well.
Put the kale in the pan along with the vegetable stock, bring to the boil and allow to simmer for 10 minutes. The kale and sweet potatoes should be soft.
Add the nutmeg, remove from the heat and cool slightly and then blend to a purée using a stick-blender (or in a blender or food processor).
Return the soup to a clean pan and simmer over a medium heat. Pour in the milk and add black pepper.
In a separate pan, fry the bacon lardons and set aside.
To serve the soup, top with the bacon lardons and grated Parmesan.
Recipe Tips
Freeze with or without the fried bacon lardons.
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