Kale And Bean Soup

Kale And Bean Soup Recipe - Portuguese Cuisine

Region / culture: Portugal | Preparation time: 15 minutes | Cooking time: 35 minutes | Servings: 6

Introduction

Kale and bean soup is a hearty and nutritious dish that is perfect for a cozy night in. Packed with fiber, vitamins, and minerals, this soup is not only delicious but also incredibly good for you.

History

Kale and bean soup has been a staple in many cultures for centuries. It is a simple and affordable dish that has been enjoyed by people all over the world.

Ingredients

1 tbsp of olive or canola oil
6 to 8 cloves of garlic, crushed or minced
1 large onion, chopped
4 cups of chopped kale (if fresh) or 2-3 packages of frozen kale or 2-3 cans of canned kale
4 cups of chicken or vegetable broth
2 cans (15 oz or 425 g each) of white beans, any kind
1 can of stewed tomatoes or chopped fresh tomatoes
1 tsp of dried thyme
1 tsp of rosemary
salt and pepper to taste
1 cup of chopped parsley

How to prepare

In a large pot, heat olive oil then add garlic and onion.
Sauté these ingredients until they become soft.
Add kale and sauté until it wilts.
Add 3 cups of broth, 2 cups of beans, tomatoes, herbs, salt, and pepper.
Simmer for 5 to 10 minutes.
Using a blender or any other suitable appliance, blend the remaining beans and broth until smooth. This step is done to thicken the soup.
Mix the blended mixture into the soup.
Simmer for 15 to 20 minutes.
Serve the soup in bowls and garnish with parsley.

Variations

Add in some cooked quinoa or brown rice for extra protein and fiber.
Stir in some coconut milk for a creamy and rich texture.
Top the soup with a dollop of Greek yogurt or a sprinkle of Parmesan cheese for added flavor.

Cooking Tips & Tricks

Be sure to wash the kale thoroughly before using it in the soup to remove any dirt or debris.

- You can use any type of white beans in this recipe, such as cannellini or navy beans.

- Feel free to add in other vegetables like carrots or celery for extra flavor and nutrition.

Serving Suggestions

Serve the kale and bean soup with a side of crusty bread or a simple green salad for a complete meal.

Cooking Techniques

Be sure to simmer the soup on low heat to allow the flavors to meld together.

- Use an immersion blender to blend the beans and broth for a smooth and creamy texture.

Ingredient Substitutions

You can use olive oil instead of canola oil for a different flavor.

- If you don't have kale, you can use spinach or Swiss chard instead.

Make Ahead Tips

You can make the soup ahead of time and store it in the refrigerator for up to 3 days. Simply reheat it on the stove before serving.

Presentation Ideas

Garnish the soup with a drizzle of olive oil, a sprinkle of red pepper flakes, or a squeeze of lemon juice for a pop of color and flavor.

Pairing Recommendations

Serve the kale and bean soup with a glass of white wine or a cup of herbal tea for a comforting and satisfying meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the soup on the stove or in the microwave until heated through.

Nutrition Information

Calories per serving

Each serving of kale and bean soup contains approximately 250 calories.

Carbohydrates

Each serving of kale and bean soup contains approximately 30 grams of carbohydrates.

Fats

Each serving of kale and bean soup contains approximately 5 grams of fat.

Proteins

Each serving of kale and bean soup contains approximately 10 grams of protein.

Vitamins and minerals

Kale is a rich source of vitamins A, C, and K, as well as minerals like calcium and iron. Beans are also packed with vitamins and minerals, including folate, potassium, and magnesium.

Alergens

This recipe is gluten-free and vegan, making it suitable for those with dietary restrictions. However, if you have a bean allergy, you may need to substitute the beans with another protein source.

Summary

Kale and bean soup is a nutritious and filling dish that is low in calories and high in fiber, protein, and vitamins. It is a great option for a healthy meal.

Summary

Kale and bean soup is a delicious and nutritious dish that is perfect for a cozy night in. Packed with fiber, vitamins, and minerals, this soup is a great option for a healthy and satisfying meal.

How did I get this recipe?

I remember the joy I felt when I first stumbled upon this recipe for Kale and Bean Soup. It was many years ago, when I was just a young girl living in a small village in Italy. My family didn't have much money, so we relied on simple, hearty meals to keep us going.

One day, my neighbor Maria invited me over to her house for lunch. She was known throughout the village for her delicious cooking, and I was eager to learn from her. As we sat down at her kitchen table, she served us each a steaming bowl of soup. The aroma alone was enough to make my mouth water.

I took my first bite of the soup and was instantly hooked. The combination of tender kale, creamy beans, and savory broth was unlike anything I had ever tasted before. I begged Maria for the recipe, and she laughed and said it was a family secret. But she did give me a few tips on how to make it myself.

I spent the next few weeks experimenting in my own kitchen, trying to recreate the flavors of Maria's soup. I tried different varieties of beans, different seasonings, and different cooking methods. It took some trial and error, but eventually I came up with a recipe that was just as delicious as Maria's.

Over the years, I continued to tweak and perfect the recipe. I added in my own little touches, like a dash of garlic or a squeeze of lemon juice. Each time I made the soup, it brought back memories of that day in Maria's kitchen, and I felt a deep sense of gratitude for her willingness to share her knowledge with me.

As I grew older and started a family of my own, the recipe for Kale and Bean Soup became a staple in our household. My children loved it just as much as I did, and they would often request it for dinner on cold winter nights. I taught them how to make it themselves, passing down the tradition from one generation to the next.

Now, as a grandmother myself, I take great pleasure in cooking for my family and friends. I love nothing more than to see their faces light up as they take their first spoonful of my Kale and Bean Soup. It warms my heart to know that something as simple as a bowl of soup can bring so much joy to the people I care about.

In a world that is constantly changing and evolving, it is comforting to know that some things will always remain the same. The recipe for Kale and Bean Soup has stood the test of time, bringing together families and friends for generations. And as long as I am able, I will continue to cook this cherished dish, passing on the love and tradition that it represents.