I was a little skeptical about a kale soup. It sounded just a little too… healthy. But I ended up loving this.
Each week when we receive our CSA, the nonprofit who provides it highlights an ingredient and a recipe for that ingredient. This week was kale, which I found out is rich in antioxidants and vitamins K, A, and C.
Since I had a ton of greens (it’s that time of year!), I decided to go ahead and try out the kale and white bean soup recipe that the CSA people shared with us. I followed the instructions but halved the amount.
I thought it was a very delicious soup, especially when I dipped a hunk of baguette in it. It has a vegetable Italian -ish flavor, maybe kind of like a minestrone. And it didn’t occur to me until after I made it, but this dish is both vegan and gluten-free, so if you have dietary restrictions, this is a great option. Though if you want to substitute chicken broth for the vegetable broth, you certainly could.
I added in a tablespoon of flax seed, which adds fiber and serves as a thickener. It’s not necessary though, so if you’re not into it, just leave it out.
The recipe called for white beans, and had I planned on making a trip to the grocery store, I probably would have used white beans, Great Northern, cannelini, or something like that. But since I had everything else and didn’t want to go out, I just substituted garbanzo beans (chickpeas). You can use whatever variety of beans you prefer.
I had a big bowl of it for dinner, and there’s probably enough left for 2 or 3 more bowls.
Kale & White Bean Soup from Community Nutrition Partnership
1/2 Tablespoon olive oil
4 garlic cloves, minced
1/2 onion, chopped
2 cups kale, chopped
2 cups vegetable stock
1 can white beans
2 tomatoes, diced
1 teaspoon Italian seasoning
1 Tablespoon flax seed (optional)
salt and pepper, to taste
Heat oil in a large stock pot. Add garlic and onion; saute until fragrant. Add kale and stir frequently until wilted.
Add about half the broth and half the beans. Also add all of the tomatoes, seasoning, salt and pepper. Simmer 5 minutes.
Meanwhile, use a blender, food processor, or fork to mix the remaining broth and beans until smooth. Stir into soup to thicken. Simmer 15 minutes. Serve hot.
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