Kale And Bean Soup Food

HEALTHY BEAN SOUP WITH KALE

Steps:

• In a large pot, heat olive oil.
• Add garlic and onion; saute until soft and the onion is transparent.
• Wash the kale, leaving small droplets of water. Saute, stirring, until wilted and a lovely emerald green, about 15 minutes.
• Add 3 cups of the broth, reserving 1 cup, 2 cups of the beans, reserving 1 cup, all of the carrots, tomatoes, herbs, salt and pepper.
• Simmer 5 minutes.
• In a blender or food processor, mix the reserved beans and broth until smooth.
• Stir into the soup to thicken it nicely.
• Simmer 15 more minutes.
• Ladle into bowls; sprinkle with chopped parsley and shredded parmesan.
• Serve with a nice loaf of crusty bread to soak up all the yummy broth!
• For Vegetarian use the vegetable broth.

KALE AND WHITE BEAN SOUP

Steps:

• Cut or tear the kale into 1/2-inch strips. In a medium saucepan, heat 1 tablespoon oil over medium-high heat. Add onion, and cook until softened, about 5 minutes.
• Add about half of the beans, and lightly mash with a fork. Add water and stock, and bring to a boil. Stir in kale, remaining beans, 1 teaspoon salt, and 1/4 teaspoon pepper. Partially cover, reduce heat, and simmer until kale is tender, about 20 minutes.
• Toast bread. Ladle soup into bowls, top with toast, and drizzle with remaining tablespoon olive oil. Sprinkle with Parmesan, if desired.

KALE AND BEAN SOUP

Steps:

• In a large pot, heat olive oil then add garlic and onion.
• Sauté these ingredients until soft.
• Add kale and sauté until wilted.
• Add 3 cups of the broth, 2 cups of beans, tomatoes, herbs,salt and pepper.
• Simmer 5 to 10 minutes.
• Use a blender, or what have you, mix the remaining beans and broth until smooth.
• I bet your asking why, its to thicken the soup.
• Mix into soup.
• Simmer for 15 to 20 minutes.
• Serve it up in bowls and dress with parsley.
• For Vegetarians use the vegetable broth.
• Thanks for all the great reviews. All the substitutions and ideas are wonderful. I will try most of them myself. Again thanks. Gil2 ( www.Portuguese-recipes.com).

WHITE BEANS AND KALE

Steps:

• Heat the oil in a large skillet over medium-high heat. Add the kale and cook, stirring occasionally, until wilted, about 3 minutes. Stir in the beans with the liquid from the can, lemon zest, 2 cups water and a generous pinch each of salt and pepper. Bring to a simmer and continue to cook, stirring occasionally until the liquid has reduced and the kale is tender, 10 to 12 minutes.
• Transfer the kale and beans to a serving bowl. Scatter the parsley and chives over the top and serve with lemon wedges.
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BLACK BEAN AND KALE SOUP

Steps:

• In a Dutch oven, heat the olive oil over medium heat. Add the onion and saute until tender and translucent, 7 to 8 minutes. Stir in the garlic and cook 1 minute. Add the broth, beans (do not drain) and kale. Bring to a low boil, reduce to a simmer, cover and cook until heated through, about 25 minutes.
• Serve with sour cream, shredded cheese and diced avocado, if desired.

PASTA, KALE AND WHITE BEAN SOUP

Steps:

• Put the bacon in a large pot or Dutch oven over medium heat and cook, stirring occasionally, until crisp, about 4 minutes. Add the onion and cook, stirring occasionally, until slightly softened, about 3 minutes. Add the carrots, garlic, tomato paste, thyme and 1/2 teaspoon each salt and pepper and cook until the carrots begin to soften, about 2 minutes.
• Add the chicken broth, 6 cups water and the parmesan rind. Increase the heat to high; cover and bring to a boil. Add the pasta and beans and cook, uncovered, 5 minutes. Reduce the heat to medium and add the kale. Simmer, uncovered, until slightly thickened, about 7 minutes. Remove the parmesan rind, stir in half of the grated cheese and season with salt and pepper. Ladle into bowls and top with the remaining cheese.
• Per Serving: Calories: 499; Total Fat: 16 grams; Saturated Fat: 6 grams; Protein: 23 grams; Total carbohydrates: 66 grams; Sugar: grams; Fiber: 9 grams; Cholesterol: 44 milligrams; Sodium: 763 milligrams

KALE AND WHITE BEAN SOUP

Steps:

• Heat olive oil in a large soup pot over medium-high heat. Add garlic, onion and carrots, and saute until the onion is translucent and the carrots are getting soft.
• Add the washed and chopped kale and saute for 10-15 minutes, until the kale is reduced and nice and soft.
• Add 3 cups of the vegetable broth, the beans (reserving as stated above), the tomatoes, and the seasonings.
• Simmer for 5 minutes.
• While simmering, use a stick blender or regular blender to combine the reserved beans and broth.
• Add the bean and broth mixture and simmer 5 more minutes.

BEAN SOUP WITH KALE

Steps:

• In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

TUSCAN KALE AND WHITE BEAN STEW

Steps:

• Combine the vegetable base and 8 cups water in a saucepan. Bring to a simmer, whisking to dissolve the base. Set aside.
• Place a Dutch oven or soup pot over medium-high heat. Add the butter substitute and olive oil and heat until melted. Add the carrots, celery and onions and season with salt and pepper. Saute until tender, about 5 minutes. Tie the thyme and rosemary into a bundle with kitchen string and add it to the pot along with the garlic. Cook for 1 minute more.
• 3. Add the beans and their liquid, the lemon zest and vegetable stock. Bring to a simmer and cook until the beans are tender, about 10 minutes. Add the kale, season with salt and pepper and simmer until the kale has wilted and softened a bit, 7 to 8 minutes.
• Divide the soup among bowls and drizzle with olive oil.

KALE SOUP

Steps:

• Heat the oil in a large stockpot over medium heat. Stir in the onions and garlic, and saute until onions are golden and tender, about 10 minutes.
• Raise the heat to high, stir in all the remaining ingredients, and bring the soup to a boil. Lower the heat to a lively simmer and cook about 30 minutes, or until the potatoes are tender and the soup has thickened.
• Discard the bay leaves. Remove about 2 cups of the soup and puree in a blender or food processor. Return it to the soup and stir to blend. This soup?s flavor will intensify with time, so don?t hesitate to make it a few days in advance.

KALE & BEAN SOUP

Steps:

• In a Dutch oven, saute onions and potatoes in oil until tender. Add garlic; cook 1 minute longer. Stir in the kale, broth, tomatoes, water, Italian seasoning, paprika, pepper and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes or until kale is tender., Cool slightly. Discard bay leaf. In a blender, process 3 cups soup until smooth. Return to pan; add beans and heat through.

RICE, KALE AND BEAN SOUP

Steps:

• Bring all ingredients except rice to boil in saucepan, stirring occasionally.
• Simmer on medium-low heat 10 min., stirring occasionally.
• Meanwhile, cook rice as directed on package, omitting salt.
• Serve pasta sauce mixture over rice.

KALE, SPINACH, AND CANNELLINNI BEAN SOUP

Steps:

• Sauté onions, carrots, and celery in olive oil for 5-10 minutes until slightly tender.
• add kale and spinach and cool until wilted.
• Add everything else and bring to a boil, stirring occasionally.
• turn heat to low and summer for 15-30 minutes or until all veggies are fully cooked.

KALE AND WHITE BEANS

Steps:

• If you can get fresh kale from a garden, wash it, shake off excess water, and store it in a partially airtight container in the frig for 3-4 days. As it "ages," it sweetens.
• Heat the olive oil slowly in a large frying pan.
• While the oil is heating, chop the kale in large strips. Set aside.
• Saute onion and garlic over medium-low heat until they begin to turn color. Do not burn.
• Throughout the rest of this prepartion do not overheat the oil. Medium should be the right temperature.
• Stir in the brown sugar, oregano, and thyme. Stir gently for another minute or two until the sugar has disappeared.
• If you need to add a bit more olive oil, do so at this point. You need a thin layer of hot oil covering the bottom of the pan.
• Stir the chopped kale into the hot oil mix. Kale may look to be too much to fit in the pan, but be patient; as you stir it in, it begins to wilt down to a manageable size. Stir the kale gently for a few minutes, just long enough to cook it down a bit. Do not let it become soft.
• Stir in the drained, rinsed beans, the balsamic vinegar, and the salt.
• Lay the tomato slices on top.
• Lay the thinly sliced asiago cheese on top of the tomatoes.
• Turn off heat or turn down very low, cover and let steam for 5 minutes. Serve hot.