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🍲 Clear Mushroom Soup with Kale

250 kcal · 30 min · 4 servings

Ingredients

• 1 onion
• 3 garlic cloves
• 2 carrots
• 200 g mushrooms
• 400 g kale
• 4 tbsp olive oil
• 1 l vegetable broth
• salt
• pepper
• chili flakes
• 1 handful parsley (5 g each)
• 4 tbsp mixed seeds (15 g each; e.g. pumpkin seeds, sunflower seeds)

Instructions

1. 1. Peel the onion and the garlic.
2. 2. Finely dice the onion and garlic.
3. 3. Clean and peel the carrots.
4. 4. Finely dice the carrots.
5. 5. Clean the mushrooms.
6. 6. Slice the mushrooms thinly.
7. 7. Wash the kale.
8. 8. Remove the leaves from the tough stems.
9. 9. Chop the kale leaves into small pieces.
10. 10. Heat 2 tablespoons of oil in a pot.
11. 11. Sauté the onion, garlic, and carrot cubes for 4 to 5 minutes over medium heat.
12. 12. Add the mushrooms and kale.
13. 13. Cook the vegetables for about 5 minutes, stirring occasionally.
14. 14. Deglaze everything with the broth.
15. 15. Bring the soup to a boil.
16. 16. Simmer the soup over low heat for about 10 minutes.
17. 17. Season the soup with salt, pepper, and chili flakes.
18. 18. Wash the parsley.
19. 19. Shake the parsley dry.
20. 20. Chop the parsley.
21. 21. Heat a pan without fat.
22. 22. Toast the seeds over medium heat for 3 minutes.
23. 23. Serve the soup in bowls or deep plates.
24. 24. Sprinkle the soup with the parsley and seeds.
25. 25. Drizzle everything with the remaining olive oil.
26. 26. Add extra chili flakes to taste.

Nutrition per serving

• kcal: 250
• Protein: 13 g · Fett/Fat: 18 g · Carbs: 8 g