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}.
Servings: 4 servings
Calories: 184kcal
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