Monday, June 20, 2011

Kale and White Bean Soup


Last week, I was feeling a bit under the weather with that general feeling of "bleh."  It was one of those evenings when all I wanted to do is sit at home under the covers with a hot bowl of soup.  This brothy, vegetable-filled recipe really helps makes life feel good again.  The ingredients in this soup that make for a well rounded pick-me-up include:

  • Beans for some hearty protein and iron
  • Cayenne for increased blood circulation,  potassium and vitamins A, B6, E, and C 
  • Garlic historically used for antibacterial and antiviral purposes
  • Kale for anti-inflammatory, calcium, and carotene 
  • Tomatoes for antioxidants and vitamin C
  • Vinegar for fighting infections 
Plus the many spices and the heat, both spicy and temperature, makes it a delight as well as a healthful meal.  This soup hits the spot!

Kale and White Bean Soup
1 bunch kale, stems removed and leaves chopped
1 large onion, chopped
3 ribs celery, chopped
4 garlic cloves, finely minced
1/2 cup fresh parsley, chopped
1/2 cup fresh basil, chopped
2 teaspoon dried oregano
30 oz can diced tomatoes
15 oz can of cannellini
4 cups water
cayenne
juice of 1 lemon
1/4 cup red wine vinegar
salt and pepper to taste





1. Heat olive oil in a big pot over medium-low heat.  Sauté the onion and celery in the pot until the onion begins to brown and turn translucent.

2. While onion is cooking, prepare the kale by removing the center stem all the way up the leaf.  Cut the remaining, curly leaf into bite size pieces.  Rinse the chopped leaves to be sure all dirt is removed.

3. Once the onion has begun to brown, toss in the garlic and sauté about minute.  Add kale and let that cook in the pot while you add the parsley, basil, and oregano.



4. As the kale begins to wilt, add the canned tomatoes, cannellini, and water and allow the soup to simmer, adding extra water as needed, until the kale is tender.


5. Before serving, add cayenne, lemon juice, red wine vinegar, and salt & pepper.  Taste the soup and add more basil (or any other spice) to your liking.


Now curl up with your favorite tv show or a good book and enjoy your healthy road to recovery!  ...or just a light and tasty meal.  :-)

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