Potato Kale Chowder

A chowder is a soup that usually contains potatoes and milk. You can use any type of milk you like (including soy milk), remembering that the higher the fat content, the richer the chowder will be.

Ingredients

2–3 tsp (10–15mL) unrefined light olive oil or canola oil

2 cups (360g) leeks, halved lengthwise and sliced in 1/2-inch (1-cm) pieces

1 cup (180g) red onion, quartered and then sliced thin

2 pounds (910g) Yellow Finn or Yukon Gold potatoes, scrubbed

or peeled and cut in 3/4-inch (2-cm) dice

2 quarts (1.9L) unsalted vegetable stock

2 cups (480mL) water

2 3-inch (8-cm) sprigs fresh thyme or 1 tsp (2g) dried thyme

1 Tbsp (7g) caraway seeds

4 cups (300g) firmly packed kale leaves, sliced in ribbons

Salt and white pepper to taste

2 cups (480mL) milk (dairy, soy, rice, etc.)

Directions

In a 3- or 4-quart (2.8 to 3.8L) pot, heat oil and sauté leeks and onions for 4 minutes on low heat. Do not brown them.

Add potatoes, stock water, thyme, and caraway seed and bring to a boil, uncovered.

Lower heat, cover pot, and cook about 20 minutes, until potatoes are almost soft.

Add kale, salt, and pepper. Cover and cook 10 minutes longer or until kale is tender.

Add milk to taste, adjust seasonings, simmer 5 minutes longer (without boiling), and turn off the heat.

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2003.