Slow Cooker Kale and Chorizo Soup
Hands-on time: 20 minutes Total time: 6½ hours Makes: 6 to 8 servings
Inspired by Portuguese caldo verde, this hearty, richly flavoured soup is a yummy way to use up an entire bunch of kale in one go. It freezes well, so leftovers make quick and easy lunches all week. The soup thickens as it stands; thin with water and adjust the seasonings as desired when you reheat it.
8 oz (225 g) dry-cured chorizo or chouriço, halved lengthwise and sliced 1 Spanish onion, sliced 4 cloves garlic, sliced 1 lb (450 g) yellow-fleshed potatoes, peeled, halved lengthwise and sliced 2 bay leaves 1 tsp sweet paprika ½ tsp salt ¼ tsp pepper 4 cups each water and sodium
reduced chicken broth 1 bunch kale, trimmed and shredded
In skillet over medium-high heat, brown chorizo. Transfer to slow cooker. Drain any fat from pan (do not wipe clean).
In same skillet, cook onion and garlic, stirring occasionally, over medium heat, until softened and light golden, about 8 minutes. Transfer to slow cooker.
Add potatoes, bay leaves, paprika, salt and pepper to slow cooker; stir in water and broth. Cover and cook on low until potatoes are tender, 6 to 8 hours.
Discard bay leaves. Using slotted spoon, remove as much chorizo as possible to bowl; set aside.
Add kale to slow cooker; cover and cook on high until tender, about 10 minutes. Using immersion blender, purée soup until almost smooth with a few chunks. Stir in reserved chorizo.
(Make-ahead: Freeze in airtight container for up to 2 weeks.)
PER EACH OF 8 SERVINGS: about 213 cal, 11 g pro, 11 g total fat (4 g sat. fat), 18 g carb (2 g dietary fibre, 4 g sugar), 25 mg chol, 817 mg sodium, 515 mg potassium. % RDI: 8% calcium, 11% iron, 60% vit A, 82% vit C, 10% folate.
Heirloom Carrot Salad
Hands-on time: 15 minutes Total time: 15 minutes Makes: 4 servings
Paper-thin ribbons of orange, yellow and purple heirloom carrots make a stunning salad. If you don’t have a multihued bunch on hand, orange carrots are just as delicious.
1 lb (450 g) multicoloured
heirloom carrots (about 3) 12 sprigs fresh cilantro ¼ cup toasted unsalted pepitas
(hulled pumpkin seeds) ¼ cup crumbled feta cheese
ORANGE- CUMIN VINAIGRETTE:
¼ tsp cumin seeds,
crushed 2 tbsp orange juice 1 tbsp vegetable oil 1 tbsp lemon juice ½ tsp ground coriander ½ tsp liquid honey Pinch each salt and
pepper Using mandoline or vegetable peeler, cut carrots, lengthwise, into paperthin strips. Chill carrot strips and cilantro in ice water for 3 minutes. Drain and pat dry.
ORANGE- CUMIN VINAIGRETTE:
Meanwhile, in dry small skillet over medium-high heat, toast cumin seeds until darkened and just beginning to pop, about 30 seconds. Transfer to large bowl. Whisk in orange juice, oil, lemon juice, coriander, honey, salt and pepper. Add carrots, cilantro and pepitas; toss to coat. Sprinkle with feta cheese.
PER SERVING: about 185 cal, 7 g pro, 12 g total fat (3 g sat. fat), 15 g carb (5 g dietary fibre, 7 g sugar), 9 mg chol, 190 mg sodium, 542 mg potassium. % RDI: 9% calcium, 20% iron, 196% vit A, 22% vit C, 19% folate.
Kohlrabi and Rutabaga Slaw
Hands-on time: 15 minutes Total time: 15 minutes Makes: 4 to 6 servings
Kohlrabi looks a little like an alien’s head, but its raw radish– cabbage flavour is lovely in salads. Didn’t know you could eat rutabaga raw too? You bet! The dressing is equally tasty over julienned celery root or broccoli stems, or shredded Brussels sprouts.
¼ cup each light mayonnaise and
Balkan-style plain yogurt 1 tbsp lemon juice 2 tsp Dijon mustard ¼ tsp each salt and pepper 2 cups julienned peeled kohlrabi 2 cups julienned peeled rutabaga ¼ cup chopped fresh parsley
In large bowl, whisk together mayonnaise, yogurt, lemon juice, mustard, salt and pepper. Add kohlrabi, rutabaga and parsley; toss to coat.
(Make-ahead: Refrigerate in airtight container for up to 3 days. Toss before serving.)
PER EACH OF 6 SERVINGS: about 70 cal, 2 g pro, 4 g total fat (1 g sat. fat), 8 g carb (3 g dietary fibre, 4 g sugar), 5 mg chol, 208 mg sodium, 325 mg potassium. % RDI: 5% calcium, 4% iron, 3% vit A, 63% vit C, 9% folate.