Super Food: Spicy Kale Chowder

kale super food recipe

When we asked experts to share their favorite Super Food recipes, one thing sure: Experts agree that Kale is THE Super Food.

Here's what Rona Lewis, Fitness and Lifestyle Coach, Healthy Chef, Author of "Making You And Your Food Fit!", says this about kale:

It’s actually an incredibly versatile vegetable and can lend itself to both savory and sweet preparation.  Kale has iron, and Vitamin K. It has seven times the beta-carotene of broccoli and ten times more lutein. We can’t forget about the natural occurring sulfur compounds which research suggests may protect against cancer and helps boost the body's detoxification enzymes.  Kale is a great mood booster, as well.  If you tend to be anemic, like a lot of women and athletes, lack of iron causes lethargy and crankiness.  Just a few helpings of this wonderful green and you’ll feel much more energetic and happy!  And that’s not all…

Kale promotes lung health because of its high Vitamin A content. Kale is an excellent source Vitamin C.  Just one cup of this cooked vegetable supplies 88.8% of the daily value for Vitamin C.  That same cup of kale will also provide you with 27.0% of the day's needs for Manganese. This trace mineral helps produce energy from protein and carbohydrates.  Basically, you’ll get more from your other foods by eating kale!

Check out Rona's spicy chowder recipe:

Spicy Kale Chowder with Turkey or Chicken Sausage

Prep Time: 40 minutes
Cook Time:  45 minutes
Serves 10

Nutritional Facts:

  • Calories-176 
  • Sodium- 577 mg
  • Total Fat-7g
  • Total Carbohydrates-15g
  • Sat Fat-2g
  • Trans Fat-0g
  • Dietary Fiber-1g
  • Protein-14g
  • Sugars-6g
  • Cholesterol-35mg


  • Pam cooking spray
  • 8 garlic cloves, thinly sliced
  • 2 large onions, finely chopped
  • 2 tbsps minced fresh ginger
  • 1 pound low fat spicy turkey or chicken sausage.  Slice ¼’ thick
  • 1 28 oz can low sodium Italian Plum tomatoes, chopped, with juice (or 2 14 oz cans)
  • 3 quarts low sodium turkey or chicken broth
  • ¾ lb kale, large stems and ribs discarded, leaves coarsely chopped.  About 8 cups
  • Lots of pepper to taste


  • Spray Pam in bottom of large soup pot.
  •  Add garlic and onions and cook over moderate heat, stirring occasionally until softened.  About 12 minutes. 
  • Add ginger and sausage and cook for 5 minutes, stirring occasionally. Add the tomatoes and juices, bring to a boil. 
  • Add the stock and kale and return to a boil.
  • Reduce heat to moderate and simmer the soup until kale is tender, about 10 minutes. 
  • Season with pepper and salt, if needed, and serve.  Make ahead and freeze, as well.

Thanks so much to Rona for this recipe – I know I'm going to try it!

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