Yummy Kale and White Bean Soup

Ah, the cool, refreshing autumn air is finally providing some relief from an incredible summer. And the splendor of fall is bursting with color in Winter Park. It’s just the right time to try out a comforting soup to transition through the seasons.

This healthy recipe is fairly easy to make and it is so good for you. Kale is the newest “hot” super-vegetable,  chock full of fiber, calcium, antioxidants for the immune system, and phytonutrients that are believed to prevent cancer.

Ingredients:

2 tbsp extra-virgin olive oil
4 cups of chopped fresh kale (about 1/2 a bunch)
3-4 carrots, sliced thin
1 med onion, finely chopped
4-6 cloves of garlic, minced
2 chicken bouillon cubes
12 cups water
1 tsp turmeric
1 tsp dried parsley
1 cup milk
salt to taste
2 cans of northern white or cannellini beans
Garnish: Sriracha sauce or other favorite hot sauce, feta cheese, Parmesan cheese, chives, croutons, or whatever your taste buds desire.

Preparation:

Start off by heating the olive oil in a dutch oven over medium heat. Add the onion and cook for 3 minutes, then add minced garlic and cook for another 2 minutes. Add water, bouillon cubes, kale and sliced carrots and cook for 20 to 30 minutes over medium-high heat, or until the kale is tender.

While the vegetables are cooking, drain and rinse the beans and put them in a medium bowl. Smash the beans using a pototo masher for about 3 minutes. Stir in the milk, turmeric and parsley to beans. Once the kale is about ready, add the beans mixture and cook for another 5 to 10 minutes. Season with salt to taste.

Serve with hot sauce (my favorite is the Thai Sriracha), feta or Parmesan cheese, chives, and/or croutons or toasted bread.

September 28th, 2011

Posted In: Recipe of the Month

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