Fighting fatigue this winter? Our velvety Potato-Kale Soup might be just what the doctor ordered. This nutrient-packed soup combines the iron-rich goodness of kale with vitamin C from fresh lemon juice—a perfect pairing that maximizes iron absorption. Whether managing anemia or simply looking to boost your iron intake naturally, this comforting soup delivers nutrition and satisfaction in every spoonful.
Why This Soup is Your Iron-Rich Ally
Each bowl of this warming soup is packed with the nutritional ingredients needed to support healthy iron levels. Kale provides plant-based (non-heme) iron, while the vitamin C from lemon juice enhances its absorption. Parsnips add folate, another crucial nutrient for preventing anemia, while potatoes provide the sustaining energy you need to combat fatigue.
The Recipe (Serves 4)
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1 small sweet onion, halved and thinly sliced
- 3 cloves garlic, finely chopped
- 4 cups low-sodium vegetable broth
- 2 cups water
- 1 pound baby red potatoes, halved lengthwise
- 2 medium parsnips, peeled and sliced 1/4-inch thick
- 1 teaspoon chopped fresh rosemary, plus more for garnish
- ¼ teaspoon salt
- 1 small bunch kale, stemmed and chopped
- ½ cup grated Parmesan cheese, plus more for garnish
- ¼ cup heavy cream
- 1 tablespoon lemon juice
Instructions:
1. Heat oil in a Dutch oven over medium-high heat. Add onion and cook until tender (about 5 minutes), then add garlic and cook for 30 seconds until fragrant. If you don't have a Dutch oven, you may also use a slow cooker or stock pot.
2. Add broth, water, potatoes, parsnips, rosemary, and salt. Bring to a boil, then reduce heat to medium-low, cover, and cook for 15 minutes until vegetables are fork-tender.
3. Gently mash some vegetables with a ladle or the back of a spoon to thicken the soup.
4. Stir in kale, Parmesan, and cream. Cook for 10 minutes more until kale wilts.
5. Finish with lemon juice just before serving. Garnish with extra rosemary and Parmesan if desired.
Nutritional Information (per serving):
- Calories: 273
- Iron: 2.5mg (14% DV)
- Vitamin C: 30mg (33% DV)
- Protein: 7g
- Carbohydrates: 38g
- Fat: 12g
- Folate: 135mcg (34% DV)
Make It Your Own
This versatile soup can be customized to boost its iron content even further:
- Add white beans for extra iron and protein
- Sprinkle with pumpkin seeds for a zinc and iron boost
- Use spinach instead of kale for a different iron-rich green
- Make it vegan by replacing cream with coconut milk and using nutritional yeast instead of Parmesan
Storage Tips
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently to preserve the nutrients.
This Potato-Kale Soup is more than just a comforting winter meal— it's a delicious way to naturally support your body's iron needs. Combining iron-rich ingredients and vitamin C makes this soup especially beneficial for those managing anemia or low iron levels.
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