Kale is abundant in all of the markets right now. It’s also a super food. It is loaded with vitamin A, C, B6, manganese, calcium, copper, and potassium on top of it being proven to be an agent in fighting cancer. The best part? It tastes good. It doesn’t get slimy like some greens when cooked, it keeps it’s texture, just softens. I usually toss a few handfuls into regular old lentil soup or cut a little up into a salad for the added benefits. Tonight, I made some Kale & White Bean soup with chicken sausage. The result was a delicious, filling, low-fat and nutrient flooded soup! I served it with a homemade loaf of bread (recipe to come tomorrow).
Kale and White Bean Soup
modified recipe courtesy of Epicurious.com
1 lb dried white beans such as Great Northern, cannellini, or navy
1 onion, coarsely chopped
2 Tbsp olive oil
4 cloves garlic, finely chopped
5 cups chicken broth
1 qt water
1 (3×2 inch) piece of parmigiano-reggiano (some stores will sell you just the rind for v.cheap – ask at the cheese counter/deli)
2 teaspoons salt
1/2 teaspoon black pepper
1 bay leaf
1 lb smoked sausage (i used lower fat chicken sausage)
8 carrots, halved lengthwise and cut crosswise into 1/2″ pieces
1 lb kale (I used lacinato), stems and center ribs discarded and leaves coarsely chopped
Cover beans with water to 2 inches above beans and soak overnight or 12 hours. Drain beans and rinse.
Cook onions in oil in an 8 quart pot over moderately low heat, stirring occasionally, until softened, 4-5 minutes. Add garlic and cook, stirring, 1 minute. Add beans, broth, water, cheese rind, salt, pepper, bay leaf, and simmer, uncovered until beans are just tender, about 50 minutes.
While soup is simmering, brown sausage in a heavy skillet over moderate heat, turning, and then transfer to a paper towel.
Stir carrots into soup and simmer for 5 minutes. Stir in kale, sausage, and remaining quart of water and simmer, uncovered, stirring occassionally until kale is tender, 12-15 minutes. Season with salt and pepper to taste.