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RECIPE
15 INGREDIENTS5 STEPS1HR 15MIN

Miso Soup with Kale and Black Garlic

5.0
1 Ratings

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The Fit Mediterranean

Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
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Light and flavorful soup made with fresh veggies and white miso paste.
1HR 15MIN
Total Time

The Fit Mediterranean

Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
GO TO BLOG

Ingredients

US / METRIC
Servings:
6
Serves 6
3 cups
Tuscan Kale , chopped
1
Large  Carrot , diced
1
Large  Zucchini , diced
1 handful
Chard , chopped
2 cloves
Black Garlic , minced
1/4 cup
Diced  Celery
1 handful
Fresh Parsley , chopped
1
Onion , chopped
1 cup
Chopped  Broccoli
frozen or fresh, both ok
1
Large  Red Chili Pepper , sliced
1 tsp
Pink Himalayan Sea Salt
6 1/4 cups
Filtered Water
to taste
Extra-Virgin Olive Oil
to taste

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Nutrition Per Serving

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CALORIES
60
FAT
1.0 g
PROTEIN
3.5 g
CARBS
11.6 g

Cooking Instructions

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Step 1
Place Tuscan Kale (200 gram), Carrot (1), Zucchini (1), Chard (1 handful), Black Garlic (2 clove), Celery (1/4 cup), Onion (1), Broccoli (1 cup), and Fresh Parsley (1 handful) into a large soup pot.
Step 2
Add in the Red Chili Pepper (1) if you want to add some spiciness – totally optional.
Step 3
Pour in the Filtered Water (1.5 liter) and bring to a gentle boil. Stir in White Miso Paste (1 tablespoon), chopped Black Garlic (2 head) and seasons with Pink Himalayan Sea Salt (1 teaspoon).
Step 4
Let the soup simmer with a lid on for about 1 hour.
Step 5
Serve it up with a slice of toasted bread, a drizzle of Extra-Virgin Olive Oil (to taste) and some Sesame Seeds (to taste) if you fancy.

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Nutrition Per Serving
Calories
60
% Daily Value*
Fat
1.0 g
1%
Saturated Fat
0.1 g
0%
Trans Fat
0.0 g
--
Cholesterol
0.0 mg
0%
Carbohydrates
11.6 g
4%
Fiber
3.0 g
11%
Sugars
4.3 g
--
Protein
3.5 g
7%
Sodium
565.9 mg
25%
Vitamin D
--
--
Calcium
110.3 mg
8%
Iron
1.5 mg
8%
Potassium
484.1 mg
10%
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