*Yawn* everyone knows the many virtues of kale, right? One cup has (blah, blah) only 33 calories yet packs 3 grams of protein. Kale also contains lutein – an important nutrient for eye health – as well as potassium, calcium, zinc, vitamins A, C, K, and brain-loving folate. Although it’s a nutrient powerhouse, it can be difficult to face raw with all of that…chewing involved.
To avoid excessive chewing (or massaging…) I blended fresh kale with creamy potato and coconut milk for a light-flavored and satisfying soup that gets an anti-oxidant and calorie-burning boost from green matcha powder.
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Creamy Greens & Matcha Soup with Tofu Croutons
- Prep Time: 20
- Cook Time: 40
- Total Time: 60
Description
Simple, delicious, and loaded with nutrients, serve up some Greens & Matcha Soup topped with crispy pan-seared tofu for lunch today!
Ingredients
- 1 medium onion, chopped
- 1 medium potato, peeled and chopped
- 3 cloves garlic, minced
- 1 heaped teaspoon minced fresh garlic
- pinch cayenne pepper
- pinch ground black pepper
- 5 packed cups chopped fresh kale (or other green)
- 4 cups low-sodium vegetable broth
- 2 teaspoons matcha powder
- 1 cup loose-packed fresh cilantro
- 1 13.5-ounce (400mL) can light coconut milk
Instructions
- In a medium-sized pot, sauté the onion and potato in a splash of water or vegetable broth. Cook for about 8 minutes, stirring occasionally and adding water/broth as necessary to prevent the vegetables from sticking. Stir in the garlic, ginger, cayenne, and black pepper and sauté for another minute or two.
- Stir in the kale and cook for a couple of minutes, then add the vegetable broth. Bring the soup to a boil, turn down heat to gentle simmer, cover and cook for about 30 minutes. Stir in the cilantro and matcha. At this point, I let the soup cool a bit before putting it into a blender – but you could use an immersion blender, too. Either way, the end product should be a silky-smooth.
- If you used a blender, return the soup to the pot and stir in the coconut milk. Gently warm to heat through.
- Divide soup between four deep bowls and top with tofu croutons(recipe below).
Nutrition
- Serving Size: 4
- Calories: 300
- Sugar: 2
- Sodium: 915
- Fat: 22
- Saturated Fat: 18
- Unsaturated Fat: 2
- Trans Fat: 0
- Carbohydrates: 25
- Protein: 7
- Cholesterol: 0
Oil-free Tofu Croutons
- Cook Time: 15
- Total Time: 40
Description
The perfect topper for this soup – or a big salad!
Ingredients
- 1 14-ounce (397g) package extra firm tofu, pressed for a couple of hours and drained
- 1/2 cup low-sodium vegetable broth
- 2 Tbsp. tamari or low-sodium soy sauce
- 1 tsp. mirin
- pinch ground black pepper
- pinch smoked paprika
- pinch garlic powder
Instructions
- Whisk together all of the marinade ingredients (broth through garlic powder) in a shallow baking dish. Cut the pressed tofu into large cubes and add them to the marinade. Toss to coat and let sit for 30 minutes or so. Stir occasionally.
- Heat a large cast iron skillet over medium heat. Add the tofu cubes (reserve any marinade), putting them into the skillet so that they don’t touch each other. Cook until deeply browned on one side, about 5 minutes. You will know they are ready when they lift easily from the pan and don’t stick. Flip the tofu and brown the other side – about 3 minutes. They will brown faster on this side so watch them carefully.
- Remove from the pan.
Nutrition
- Serving Size: 4
- Calories: 99
- Sugar: 1
- Sodium: 618
- Fat: 6
- Saturated Fat: 1
- Unsaturated Fat: 5
- Trans Fat: 0
- Carbohydrates: 3
- Protein: 11
- Cholesterol: 0
I think I am one of few people that doesn’t mind raw kale…at all! I would probably choose this soup over raw kale though.
It has taken me a few years, but I actually love greens now. I prefer them cooked to raw, even after massaging though. This soup is simply beautiful! Do you have Anna Thomas’ cookbook “Love Soup”? It is vegetarian, not strictly vegan, and uses a LOT of oil, but her soups are incredible. She has an entire section of green soups so I immediately thought of her book when I saw this recipe. Now I have to find some matcha powder so I can make this soup!
Tofu croutons! Cool ;0
I love the cilantro in this,,,my kinda soup…and I’d need a lot of it too 😉
Those tofu croutons!! LOVE it! Wow- who would have thought! Can’t wait to try this!
The tofu croutons are such a fun idea for soup. Great way to add some extra protein and make it more filling! Thanks 🙂
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This is such a gorgeous looking recipe, I hope you don’t mind I have featured it on my blog in a post all about new ways to enjoy matcha!
I can’t wait to give this a try, it looks so delicious and wholesome, thanks for sharing.
Grace | http://www.eatwriteexplore.com
Not at all :-)! Thank you!
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