Kale And Black 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.

SPICED BLACK BEAN & CHICKEN SOUP WITH KALE

Steps:

• Heat the oil in a large saucepan, add the garlic, coriander stalks and lime zest, then fry for 2 mins until fragrant. Stir in the cumin and chilli flakes, fry for 1 min more, then tip in the tomatoes, beans and stock. Bring to the boil, then crush the beans against the bottom of the pan a few times using a potato masher. This will thicken the soup a little.
• Stir the kale into the soup, simmer for 5 mins or until tender, then tear in the chicken and let it heat through. Season to taste with salt, pepper and juice from half the lime, then serve in shallow bowls, scattered with the feta and a few coriander leaves. Serve the remaining lime in wedges for the table, with the toasted tortillas on the side. The longer you leave the chicken in the pan, the thicker the soup will become, so add a splash more stock if you can't serve the soup straight away.

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.

GROUND TURKEY, BLACK BEAN, AND KALE SOUP

Steps:

• Combine turkey, red onion, celery, water, garlic, and ginger in a large pot over medium-high heat. Saute until vegetables are soft and turkey is no longer pink, about 10 minutes. Add broth, butternut squash, kale, great Northern beans, black beans, butter beans, basil, thyme, and cumin and bring to a boil. Cover and reduce heat to low. Simmer until vegetables are tender, 15 to 20 minutes. Season with salt and pepper.

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.

BLACK-KALE AND WHITE-BEAN SOUP WITH BARLEY

Steps:

• Bring 8 cups water to a boil in a large pot. Reduce heat, add barley, and simmer until just tender, about 1 hour.
• Add 2 cups stock to pot, and bring to a boil. Reduce heat, and add onion, garlic, red-pepper flakes, and salt. Season with pepper. Simmer until barley is soft, about 20 minutes.
• Add beans with liquid, kale, and remaining 2 cups water and 1 cup stock. Simmer until kale is tender and cooked through, about 7 minutes.
• Divide among 4 bowls. Sprinkle with Parmesan and lemon zest, and season with pepper.

BRAISED KALE WITH BLACK BEANS AND TOMATOES

Steps:

• Using a sharp paring knife, slice off the hard, central vein of each kale leaf.
• Stacking 3 to 4 leaves at a time, cut them crosswise into half-inch strips.
• Rinse in a colander or sieve and shake well, leaving some moisture clinging to leaves.
• In a large Dutch oven or heavy pot, heat oil over medium-high heat.
• Saute onion until translucent, about 4 minutes.
• Add kale and mix until wilted, about 3 minutes.
• Add tomatoes and garlic.
• Cook, stirring, until tomatoes soften slightly, about 3 minutes.
• Add beans and broth.
• Bring to a boil, reduce heat and simmer until kale is tender, about 30 minutes.
• Season to taste with salt and pepper.
• Serve as a side dish or over brown rice for a main course.