You may know that beans are one of nature’s healthiest foods, with tons of protein, fiber and iron. But there’s one food that might outstrip even beans for the healthiest food title: kale. This dark, leafy green scores a perfect 1,000 on the Aggregate Nutrition Density Index, which measures nutrition per calorie. Kale is full of calcium, iron and vitamins K, A and C.
Best of all, unlike many dark greens, kale has a sweeter taste that lacks some of that bitterness of collard greens. So when you wilt a little of this super food into this delicious white bean soup, it’s a filling but healthy winter meal everyone can enjoy.
Ingredients for Kale and White Bean Soup:
8 cups chicken broth, preferably homemade
3 tablespoons olive oil
2 stalks leeks, white parts sliced
2 stalks celery, sliced
2 cups Vidalia onion, chopped
6 cups kale, coarsely chopped
4 cups chicken, cooked and shredded
6 cloves garlic, chopped
4 1/2 cups of Randall Great Northern Beans, with liquid
2 bay leaves, dried
2 tablespoons oregano, dried
1/2 jalapeno pepper, chopped
Directions:
1. Sweating the vegetables. Place a large stock pot on the stove, turn heat to medium and add olive oil. When olive oil begins to shimmer, add onions, celery and leeks. Saute until vegetables are soft and translucent. Add the garlic and continue to cook for 3 minutes, stirring the mixture to avoid burning.
2. Building the flavor. Add the oregano and bay leaves. Continue to stir and cook for an additional minute.
3. Assembling the soup. Add chicken broth, chicken and Randall Great Northern Beans. Bring mixture to a boil. Reduce heat and skim the foam off the top of the soup. Add kale. Stir the kale into the soup. The leaves will begin to wilt. Cover the pot with a lid and continue to simmer for an additional 5 minutes.
4. Taste the soup. Adjust soups flavorings with salt and pepper. Ladle into bowls and garnish with the optional chopped jalapeno.
Meatless Monday is so much more appealing when incorporating this tasty dish featuring Randall Great Northern Beans.
