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Kale & Basmati Soup w/ Pumpkin Seed Pesto + the 21-Day Tummy Cookbook

Warm up, and chill out, with a big bowl of this nourishing Kale and Basmati Soup with Pumpkin Seed Pesto {Gluten-Free, Vegetarian Option, Low FODMAP}, and read my review of the 21-Day Tummy Cookbook.

Kale and Basmati Soup with Pumpkin Seed Pesto

Big Tex asked me a question the other day. “Mom. What was the best Christmas present you ever got as a kid?”

Of course I had to think about it awhile, and came up with a few answers, none of which particularly impressed him, but got me thinking about my favorite treasured gifts as a child.

The first thing that came to mind, was a set of building blocks. They were nothing fancy, made out of plain, blonde wood, but I remember getting those blocks, playing with them, then running down the stairs holding them, tripping, and tumbling over backwards, roly poly style, until I landed at the bottom of the stairs. Unscathed. Me, and my blocks.

I also remember loving getting board games as gifts-Whoozit, Clue, and Mastermind particularly come to mind. But what I really looked forward to, was getting new books for Christmas.

Brighty of the Grand Canyon…all of the Little House books…Agatha Christie mysteries…Little Women….books by Judy Blume and Danielle Steele….and, when I got older, cookbooks!

Flash forward to today, and I still LOVE the thrill of getting {and giving} new books for Christmas, which all leads me to this delicious cookbook, the 21-Day Tummy Diet Cookbook: 150 All-New Recipes That Shrink, Soothe, and Satisfy, by Liz Vaccariello, along with Kate Scarlata, RD.

21 Day Tummy Cookbook: 150 All-New Recipes that Shrink, Soothe, and Satisfy

I shared a little bit about the book in my last post, and today, I want to give you a few more delicious reasons that I think you would love getting a copy of this yourself as a holiday present!

21-Day Tummy Diet Cookbook

+ Includes an introduction on the latest research on inflammation, microbial imbalance, and the potential links between weight gain and digestive issues. FYI-I am SO interested in this area of research. If you are too, here’s a good {technical} read–>Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ.

+ Provides lists of “Belly Buddie”s {belly friendly foods} to store in your kitchen including high-fiber antioxidant rich vegetables, nuts, seeds, healthy fats, and more.

+ Offers you tips for creating your own 21-Day Personal Diet Plan for weight loss and/or getting your digestive health back on track.

+ Contains 150 delicious (and mostly simple} recipes to choose from for breakfast, lunch, dinner, snacks, and dessert. Besides this Kale and Basmati Soup with Pumpkin Seed Pesto, and the Cherry Tomato and Forbidden Rice Salad I shared with you last week, how about Savory Seeded Almond Breakfast Shortbread? Or maybe Grilled Chicken, Honeydew, and Avocado Salad? Oh, and then there’s Arugula Salad with Pine Nuts and Parmesan, and the most decadent looking Espresso Pudding Cake.

+Tempeted??? Get the recipe for Kale & Basmati Soup with Pumpkin Seed Pesto belowand purchase your copy of the 21-Day Tummy Diet Cookbook on Amazon!

Nourishing comfort food! Kale & Basmati Soup with Pumpkin Seed Pesto
Kale and Basmati Soup with Pumpkin Seed Pesto

Kale & Basmati Soup w/ Pumpkin Seed Pesto

Warm up and chill out with a big bowl of this nourishing Kale and Basmati Soup with Pumpkin Seed Pesto {Gluten-free, vegetarian option, low FODMAP}.
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings

Ingredients

  • 5 cups low-sodium chicken broth* {I used “No Chicken” Vegetable Broth}
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon grated nutmeg
  • 1/2 cup quick cooking brown basmati rice**
  • 4 large carrots halved lengthwise and thinly sliced crosswise
  • 1 package {16 ounces} frozen chopped kale thawed
  • 1/4 cup hulled pumpkin seeds {pepitas} toasted
  • 1/2 cup packed fresh basil leaves
  • 1/4 cup grated Parmesan Cheese
  • 2 tablespoons fresh lemon juice

Instructions

  • In a large saucepan, combine the broth, salt, pepper, nutmeg, and 2 cups of the water and bring to a boil over high heat. Add the rice, carrots, and kale and return to a boil. Reduce to a simmer, cover, and cook for 20 minutes, or until the rice and kale are very tender.
  • Meanwhile, in a small heavy skillet, heat the pumpkin seeds for 2 minutes, or until they begin to pop. Transfer to a mini food processor and add the basil, cheese, and the remaining 1/4 cup of water. Puree until smooth. Scrape the pesto into a small bowl.
  • Stir the lemon juice into the soup. Each serving of soup gets 2 tablespoons pesto that should be stirred in before eating.

Notes

Reprinted with permission from Reader’s Digest. Copyright © 2014 by the Reader’s Digest Association, Inc.
*If you’re following a low FODMAP diet, use your own homemade broth without onions or garlic, OR look for a low FODMAP bouillon or concentrate option such as Savory Choice.
**I couldn’t find any quick cooking Basmati rice so I used 1 cup of pre-cooked brown rice instead.

Nutrition

Serving: 2cups | Calories: 184kcal | Carbohydrates: 27g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 5mg | Sodium: 1510mg | Potassium: 605mg | Fiber: 2g | Sugar: 3g | Vitamin A: 11825IU | Vitamin C: 44.7mg | Calcium: 142mg | Iron: 1.9mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Entree, Soup
Cuisine American, Dairy Free, Gluten Free, Low FODMAP, Mediterranean
Keyword healthy soup recipes, low fodmap soup
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This soup is the perfect example of what happens when multiple flavors {soup + lemon juice + pesto} blend magically together to give you the most amazing taste. Yes. You MUST eat them altogether!

Pumpkin Seed and Parmesan Pesto lends a hint of creamy decadence to this comforting Kale and Basmati Soup!

The magnesium rich Pumpkin Seed Pesto with Parmesan Cheese, adds a creamy, delicious decadence to this Kale and Basmati Soup!

Note: I was sent a free copy of the 21-Day Tummy Cookbook to review and share with my readers and clients. I was not compensated to write this post. As always my reviews and opinions are 100% my own.

17 thoughts on “Kale & Basmati Soup w/ Pumpkin Seed Pesto + the 21-Day Tummy Cookbook”

  1. I love cookbooks I’ve gotten cooking light:way to eat vegetarian, magnolia bakery and a coffee desserts book for Christmas I years past! My favorite present as a kid was a Barbie motorcycle though! It was awesome!

  2. I am massively interested in this cookbook but as a UK-er I will need to seek it out when I visit my Dad in a few weeks’ time. I need to bone up more on this hot topic but I have been reading generally about the gut microbiome already and it is incredibly interesting. A whole new world that we so far know little about. This recipes sounds awesome too.

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