Hello friends! Fall is officially here and though the weather is still warm, the trees have started to change colors and the early morning hours have a crispness to them that hasn’t existed previously.
I’ve made a delicious soup that I want to share with you, and I think it is perfect for the cooler weather that is right around the corner. It contains some really healthy ingredients, like kale and white beans. It’s easy too which is key for me at this point in my life.
Let’s talk about kale for a moment. I know I know, kale was the “it” vegetable of 2014. All I heard about was kale smoothies, kale chips, even kale cake and muffins. I admit I wasn’t too excited about any of these trendy foods, however when I came across a recipe for a soup that contained kale I thought that it seemed like the way to eat it in a way I would enjoy.
Kale is super healthy for you though, it truly is. A cup of kale contains 14% of your calcium needs, 659% of your vitamin A, and 900% of your daily vitamin K. Cooked kale provides you with more iron per ounce than beef, though it can be hard to absorb for your body so it is better to eat kale in conjunction with healthy fats for maximum absorption.
White beans, which this soup also contains, are also extremely good for you, and are one of my favorite things to eat. They have more cancer fighting fiber than healthy red beans. Eating fiber rich food like white beans helps reduce the risk of many cancers, as well as strokes and brain aneurysms. They’re also loaded with flavonoids and other phytochemicals that slow cancer cell growth and decrease chronic inflammation. Also, when you cook white beans you increase their resistant starch levels which acts similarly to fiber by helping the colon eliminate damaged cells that could lead to cancer.
So now that you know this soup contains some really healthy ingredients I also want to assure you that it’s super easy to make and it tastes amazing too. Does that convince you to try it? Good, I was sure it would!
Kale and white bean soup
- 6 cups unsalted or low sodium chicken broth
- 1 cup chopped onion
- 1 cup chopped celery
- 1 cup chopped carrots
- 2 tablespoons minced garlic
- 1 teaspoon herbs de province
- 1 bay leaf
- 2 15 oz cans white beans drained
- 3 cups kale, remove stems and chopped
- 2 tablespoons tomato paste
- Salt and pepper to taste
- 1 lb HOT Italian sausage links
- 2 tablespoons fresh lemon juice
- 1 oz Parmesan cheese
First sauté the onions, carrots and celery in a bit of olive oil in a large pan. I used heirloom carrots and they come in such pretty and different colors, which is what you see in the picture above.
Next add all the ingredients except the sausage, lemon and Parmesan cheese and bring to a boil for 5 minutes. Then, add the sausage and here’s how. I took the sausage in the casing and squeezed out 1 inch pieces of sausage into the soup, like meatballs. Discard the casings when you’ve done all the sausage. Add the lemon juice and simmer the soup on medium for 30 minutes to cook the “meatballs”.
When it’s done, serve with Parmesan shavings on the top. And that’s it! It is super good, easy and healthy, just how I like it! I know you’ll enjoy it too. Eating soup like this will help you live a life of vitality- like Valerie!