8 Friday, October 23, 2020 brooklintowncrier.com Plant-Based Eating by Sheree Nicholson Hiking - and Soup! For me, fall is soup and hiking weather. I love buying fresh veggies and making big pots of soup which I serve after a great fall hike. Hands down, my favourite soup is Farm Boy's kale mushroom. Years ago, I was buying this soup so often that I decided to search for the recipe. I found it online posted by Ottawa's daily paper, the Ottawa Citizen. The two main ingredients are, obviously, kale and mushrooms, both of which could be considered superfoods. Mushrooms are low in carbohydrates, calories, and sodium and are cholesterol and fat-free. High in fibre and protein, they're also rich in B vitamins to help maintain a healthy metabolism. Mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke. Protein content A cup of mushrooms has close to four grams of protein, which is a little higher than some vegetables. While it's not a lot, your protein from these sources can really add up by the end of the day. While I ensure I eat sources of plant-based proteins, such as legumes and seeds, I also get a fair amount of cumulative protein through vegetables such as broccoli, spinach and peas, which are higher in protein than most vegetables. Meanwhile, a single cup of raw kale has about 33 calories, six grams of carbs (two of which are fibre) and three grams of protein. Given its incredibly low-calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet. The following soup is an excellent way to add more kale to your diet this fall. If you haven't tried this soup, you may be surprised how the earthly flavour of the mushrooms blends well with the kale. It's also easy to make. Farm Boy's mushroom kale soup 2 tbsp extra-virgin olive oil 3/4 cup finely chopped Spanish or other sweet onion 3/4 cup finely chopped, peeled carrots 3/4 cup finely chopped celery 1 lb button mushrooms, sliced 1 large Yukon Gold or other yellow-fleshed potato, peeled, diced 1 tbsp minced garlic 3 cups water + more if needed for thinning 14-oz can unsweetened coconut milk 4 cups packed, chopped kale (stems and large veins removed) 2 tsp kosher salt 1 tsp freshly ground black pepper In large pot, heat oil over medium-high . Add onions, carrots and celery. Cook, stirring, 5 minutes. Add mushrooms, potato and garlic. Cook, stirring, 5 minutes. Raise heat to high. Add 3 cups (750 mL) water and coconut milk. Bring to a boil. Reduce heat to low. Simmer, uncovered, 30 minutes or until vegetables are tender. Stir in kale. Cook until wilted, about 5 minutes. Season with salt and pepper. • In 3 batches in a blender, purée soup on high until smooth. If needed, thin with additional water. It makes about eight cups. Sheree's Tip: This soup does not freeze well, so only make what you need.