Thursday, July 7, 2011

Healthyeater Kale and White Bean soup

2 cups chopped fresh kale
2 Tsp olive oil
½ cup diced celery
1 small diced yellow or white onion
1 clove garlic diced fine
1 cup diced carrots
2 cups fresh chopped tomatoes OR 1 -14 oz can low sodium diced tomatoes
4 cups vegetable broth OR homemade vegetable broth (see recipe below)
½ Tsp salt
½ Tsp pepper
2 Bay Leaves
1 can Navy beans or any white bean drained OR 1/2 cup dried beans (If you use dried beans, soak them in water over night prior to cooking)
1 Tsp chopped fresh or dried basil (I used fresh-very easy to grow)

Add 2 Tsp olive oil to medium-high heat stock pot.  Add celery and onions and sauté until opague.
Add in diced garlic and carrots. Saute for 1-2 mintues. Add 2 cups tomatoes and sauté for another 2-3 mintues. Pour in vegetable stock, navy beans, 2 bay leaves, chopped basil, salt, pepper, and Kale. Mix together. Simmer on low heat for 1-2 hours. Remove bay leaves and enjoy a healthy, low sodium, bowl of soup that is jammed packed with nutrients!

Homemade vegetable broth: 

Save ALL vegetable scraps from the week in an airtight container in the fridge. At the end of the week fill a 4 qrt stock pot with 3-4 cups water and the vegetable scraps, 1 tsp salt and 1 tsp pepper. You can also use a low sodium vegetable bouilion cube for added flavor. I use Rapunzel Vegetable Bouillon cubes. Remove vegetable scraps using a strainer over a heat resistant bowl to catch the broth. 

I am not sure you can get more nutrients from a soup and you will feel great that you did not waste any of the nutrients from those leftover vegetable scraps! Enjoy!