ITALIAN KALE AND BEAN SOUP
This warming soup is easy to make and so nutrient dense it’s a meal in itself. The combo of vegetables and spices make for a wonderfully anti-inflammatory, antioxidant abundant soup sure to become a favorite. Freeze in portion sizes for up to a month. Feel free to substitute different beans and vegetables if you wish. Using what you have on hand is a super way to save money and avoid ever wasting food.
INGREDIENTS:
1 large bunch organic kale, approx. 1 pound, washed well
2 tablespoons quality olive oil
1 large Vidalia onion, diced
1 tbsp garlic, minced - 3-4 cloves
1 tbsp fresh ginger root, grated
1 tbsp Italian spices, rubbed
2 tsp turmeric powder and a pinch black pepper
8 cups low-sodium quality vegetable stock
2–14.5 ounce cans white beans – Cannellini or Borrelli, drain well
1 small winter squash, peeled and diced
3 large carrots, diced
1 head broccoli, cut into flowerets
1 cup millet or quinoa, rinsed well
Generous pinch nutmeg
Dried red pepper flakes, to taste
Sea salt and freshly ground black pepper, to taste
Optional: 250ml pesto
TO SERVE:
2 tablespoons nutritional yeast flakes or cashews, ground with sea salt and paprika
½ cup fresh torn basil or parsley, minced or even better, top each bowl with a tbsp pesto
DIRECTIONS
PS - The picture above is not an accurate depiction of this soup. An update to come.
Discover how eating great can help you feel, look and age great when your meals are centered on plant-strong, fresh, seasonal, whole foods. Infusing each and every meal with fun, flavor and nutrient density is always my aim and these recipes do just that. Each is intended to satiate, nourish and assist in enabling inflammation reduction so you can continue enjoying life and feeling your best. Make time to eat great – the benefits can’t be bought. Bon appetite! Teri
This warming soup is easy to make and so nutrient dense it’s a meal in itself. The combo of vegetables and spices make for a wonderfully anti-inflammatory, antioxidant abundant soup sure to become a favorite. Freeze in portion sizes for up to a month. Feel free to substitute different beans and vegetables if you wish. Using what you have on hand is a super way to save money and avoid ever wasting food.
- Lunch or Dinner
- Makes 8–10 servings
- Vegan, gluten free
INGREDIENTS:
1 large bunch organic kale, approx. 1 pound, washed well
2 tablespoons quality olive oil
1 large Vidalia onion, diced
1 tbsp garlic, minced - 3-4 cloves
1 tbsp fresh ginger root, grated
1 tbsp Italian spices, rubbed
2 tsp turmeric powder and a pinch black pepper
8 cups low-sodium quality vegetable stock
2–14.5 ounce cans white beans – Cannellini or Borrelli, drain well
1 small winter squash, peeled and diced
3 large carrots, diced
1 head broccoli, cut into flowerets
1 cup millet or quinoa, rinsed well
Generous pinch nutmeg
Dried red pepper flakes, to taste
Sea salt and freshly ground black pepper, to taste
Optional: 250ml pesto
TO SERVE:
2 tablespoons nutritional yeast flakes or cashews, ground with sea salt and paprika
½ cup fresh torn basil or parsley, minced or even better, top each bowl with a tbsp pesto
DIRECTIONS
- Cut the kale leaves into thin strips and finely chop stems. Set aside.
- Warm a large soup pot over high heat then reduce to medium high and add 2 tablespoons of olive oil with the onions, ginger, and garlic, Sauté 5-7 minutes until softened.
- Add remaining veggies (except kale) and the seasonings to the pot and sauté another 5 minutes.
- Now add the millet or quinoa and broth. Bring to a boil then cover and reduce heat to a simmer. Cook 15 minutes until veggies are tender and the grains are just about cooked before stirring in the kale and beans.
- Cook for another 5 minutes.
- Season to taste and serve hot with a sprinkle of the nutritional yeast or nuts, herbs and additional dried peppers if desired. Top with fresh herbs.
PS - The picture above is not an accurate depiction of this soup. An update to come.
Discover how eating great can help you feel, look and age great when your meals are centered on plant-strong, fresh, seasonal, whole foods. Infusing each and every meal with fun, flavor and nutrient density is always my aim and these recipes do just that. Each is intended to satiate, nourish and assist in enabling inflammation reduction so you can continue enjoying life and feeling your best. Make time to eat great – the benefits can’t be bought. Bon appetite! Teri