Warming White Bean and Kale Soup
As the weather cools down, it is not uncommon for our vegetable intake to go down with it. The triple down side? Our bodies are especially in need of nutrient-rich vegetables during Winter to support a robust immune system. Enter our Tuscan White Bean and Kale Soup. This recipe is packed full of fibre, prebiotics, vitamins A and C, folate, iron and zinc, all known to keep your immunity in tip top shape. Make a batch (or two) and freeze leftovers for a warm and comforting meal that is sure to get you through Winter.
Serves 6
Ingredients:
1 fennel bulb
1 bunch kale
1 medium onion, diced
4 garlic cloves, minced
2x 400g can cannellini beans (no added salt), drained and rinsed
1 tbsp extra virgin olive oil
3x 400g can diced tomatoes (no added salt)
1 bay leaf
1L vegetable stock (salt-reduced)
½ tsp red pepper flakes
1 tsp dried basil
1 tsp smoked paprika
Freshly ground black pepper
1 cup leftover cooked whole grains such as quinoa or barley (optional)
Feta to garnish (optional, omit for vegan version)
Method:
Remove and discard stems from the fennel and slice the bulb. De-stem kale and roughly chop the leaves
Heat the olive oil in a large pot over medium-high heat and saute the fennel and onion until translucent. Reduce heat to medium and add the garlic. Continue to cook for 30 seconds.
Add the diced tomatoes and bay leaf then simmer for 5 minutes.
Add the vegetable stock and cannellini beans and bring to a boil. Once boiling, add the kale, red pepper flakes, basil, smoked paprika and black pepper and reduce to a simmer until the kale is tender (around 5 minutes).
Remove and discard the bay leaf and fold in cooked grains (if using).
To serve, top with feta (if using) and additional red pepper flakes if desired.
Tips:
Save some of the kale and bake in the oven until crispy for approximately 5 minutes - keep a close eye on it as it can quickly burn!
Garnish your soup with the crispy kale just before serving for added texture