Tuscan Kale & White Bean Soup is a light yet hearty vegetable meal. Great served with Healthy Carrot Cornbread.
The parsley in the base adds mineral-richness and cleansing properties, the kale adds folates, fibre and minerals, too, and the beans are a good source of plant protein, making this a true food as medicine meal.
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Tuscan Kale & White Bean & Soup
HEAT a stainless saucepan. ADD all base ingredients. Saute for 4 mins, often stirring until very lightly golden.
ADD Soup ingredients; bring to a boil & reduce to a simmer for 15 mins. The * thick, woody kale stems add flavour + minerals; you can cut them in half.
REMOVE Kale stems – Stir in the drain & rinse canned beans + chopped kale + pepper – turn off the heat—rest 1 min.
TASTE adjust salt to taste. Add any additional herbs + spices.
SERVE in bowls topped with fresh herbs like parsley and Basil.
Serving Ideas
with parmesan or nutritional yeast as you like.
sides of steamed greens, or a green salad
Healthy Carrot Cornbread
our Body Balance Bread toasted.
*SWAP Vegetable Broth for water or bone broth as you like.
*WHITE BEANS – Navy and Cannelini are traditional – you can use which white beans you have – pinto beans, black-eyed peas, chickpeas will also work.
HERBS SWAP + ADD – fresh rosemary, thyme, oregano, basil. Dried – Italian, oregano, chile flakes
SWAP KALE – Spinach, Swiss Chard or Collard Greens – cook time will vary!
ADD VEGETABLES like zucchini, cauliflower, squash, sweet potato – small diced—frozen peas.
ADD GRAINS like quinoa, rice, orzo pasta, or pastini for a more filling meal. Cooking time + liquid amount may vary.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels.
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