GABBY COOKS – white bean & kale soup

Kale is a member of the cabbage family Brassica oleracea.  Of all the super healthy greens, kale is acclaimed as king.  Some of the beneficial compounds in kale have powerful medicinal properties.

A single cup of raw kale ( 2.4 ounces) contains:

• 206% of DV of vitamin A (daily required value)
• 684% of DV of vitamin K
• 134% of vitamin C
• 9% of vitamin B-6
• 26% of manganese
• 9% of calcium
• 10% of copper
• 9% of potassium
• 6% of magnesium

This 2.4 ounces also contains 3% or more of DV for thiamin, riboflavin, niacin, iron, and phosphorous.  This nutrient dense green contains very little fat, but that fat is mostly the healthy omega-3.  And it pumps another 3 grams of protein into your diet.

Red beans, also known as Mexican red beans,  are nutrition dynamos.  They are rich in antioxidants and packed with protein, folate, minerals, and fiber including resistant starch.  Resistant starch boosts the body’s ability to burn fat, aids the full feeling, and controls blood sugar.  A 1/2 cup serving will provide 90 calories and 7 grams of protein.

Great Northern beans per 1/2 cup serving contain 104 calories, and provide 6.2 grams or 25% of fiber DV plus a little over 7 grams of protein.  They are rich in vitamin B-6 and are dense in minerals and amino acids.

I love using dry beans in cooking.  They have a better flavor and are much less expensive.  The process of a soak is easily manageable when planned ahead of time.  My favorite soak method is to place the desired amount of beans in a heavy cookpot, cover with water, bring to a boil for three minutes, turn off the heat, cover with a lid and allow to sit for at least an hour.  When ready to cook, drain and rinse, and cover with plenty of water or broth (at least 2 inches over the beans).  Cook on slow simmer for an hour or until tender.  Then you are ready to add the other soup ingredients.

here are the ingredients

Photo by Marta Branco on Pexels.com

• 2 cloves garlic minced
• 1 cup chopped onion
• 1 tsp chopped fresh ginger
• 3 tbs olive oil
• 8 cups fresh kale center ribs removed
• 2 cups fresh carrots sliced
• 2 tbs chopped fresh basil
• 2 tbs chopped fresh parsley
• 2 tbs chopped fresh rosemary
• 1 tbs freshly squeezed lemon juice
• 1 cup dry great northern or red beans
• 1 quart chicken broth or vegetable broth
• parmesan cheese to top soup when serving
• corn chips to accompany soup (optional)
• additional hot water as needed to keep it soup

directions

1. in heavy Dutch oven or heavy cook pot heat the olive oil
2. when hot add the garlic, onion, ginger, and saute about 3 minutes
3. add the carrots and stir, saute another 3 minutes
4. add the chopped fresh herbs and kale, cover and allow the kale to wilt about 5 minutes
5. stir well to mix everything and remove from pot
6. add the drained and rinsed dried beans which have soaked for at least an hour
7. add the broth and bring to a boil
8. gently simmer for an hour
9. when nearly tender, add the reserved kale, etc.
10. cook at least 1/2 hour until the beans and vegetables are tender
11. salt and pepper to taste
12. if you like a thicker soup use a potato masher to lightly smash some of the ingredients – don’t overdo it

Serve in bowls and top with shredded parmesan and corn chips on the side