Tomato Kale Soup:
- Whole ripe tomatoes (two – medium sized)
- Vegetable/Chicken broth (24-32 ozs/3-4 cups)
- Kale leaves (two large leaves)
- Dried basil (two pinches)
- Dried thyme (two-three pinches)
- Fresh garlic (two cloves)
- Fresh key lime (optional)
- Salt (to taste)
- Cut the tomatoes into two halves and sprinkle some thyme and basil over them. Now cover a baking tray with aluminum foil and spray some pan-spray to cover the foil surface evenly. Now roast the tomatoes in a preheated oven at 350°F for around 10-15 minutes (until the skin of the tomatoes just start to roast)
- Chop some fresh garlic cloves and with the tip of your knife tear the kale leaves from the two sides of the central stem.
- Saute the chopped/minced garlic in a pot coated with oil spray and add the half of the roasted tomatoes, followed by the broth and salt. Cover the pot and let it simmer for about 8-10 minutes.
- Now, turn off the burner and place the remaining tomatoes and Kale leaves in the pot and cover it again. Leave the pot covered for 5 minutes, to allow the kale leaves to soften a little bit and still retain their nutritional values.
- Serve with whole wheat bread/ rye bread/multigrain bread. Avoid butter to avoid trans saturated fats, if you really want to lose some weight.
When you saute garlic, you may also saute some broccoli and celery, to add bulk to the soup. However, for bulking it up, I would add quinoa – a rich source of dietary fiber – at dinner time and couscous- at lunchtime (avoiding carbohydrates for dinner is a very good idea, as our metabolic rates are lowest at night times.)