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Full of fiber and flavor

The American Cancer Society* recommends eating a variety of plant-based, fiber-filled foods as one way to help prevent diseases such as colon cancer. We recommend that men get 38 grams of fiber per day and women get 25 grams. Find out which foods are high in fiber.

Try this flavorful way to incorporate more fiber into your diet — from our very own Dr. Preston Maring’s recipe blog.

Kale and Roasted Vegetable Soup
Serves 4

3 medium carrots, cut into 1/2-inch slices
2 tomatoes, cut into wedges (or 1 15-ounce can of no added salt tomatoes)
1 yellow onion, peeled and cut into 6 to 8 wedges
6 big cloves of garlic, peeled
1/2 butternut squash, peeled and cut into cubes (you can also use eggplant)
1 bunch of kale, stacked, rolled up, then thinly sliced
1 can cannellini beans, drained, or 1 1/2 cups freshly cooked white beans
6 cups vegetable stock
1 heaping teaspoon dried thyme or a palm-full of fresh thyme sprigs
1 bay leaf
salt and freshly ground pepper to taste

• Preheat oven to 400 degrees.
• Lightly oil a rimmed baking pan. Arrange the carrots and squash (or eggplant) on one end and the onions, garlic, and tomato on the other. Roast until everything is slightly browned, around 30 minutes.
• Scoop the onions, tomatoes, and garlic into a blender. Puree the vegetables briefly. Add the stock and mix briefly.
• Bring the stock with blended veggies to a simmer. Add the kale, thyme, and bay leaf. Cook until the kale is tender, about 30 minutes.
• Add the carrots, squash (eggplant), and white beans. Cook for about 5 more minutes. Remove the bay leaf and the thyme sprigs if you used fresh thyme.
• Season to taste and serve hot.

Nutrition information per serving:
Calories: 271
Fat: 4 g
Saturated Fat: 1 g
Trans Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 49 g
Fiber: 11 g
Sugars: 7 g
Sodium: 192 mg (without added salt)
Protein: 19 g

*Kaiser Permanente is not responsible for the content or policies of external Internet sites.

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