kale & bean soup

Winter is getting closer and everybody starts talking about kale and putting it in recipes, right? They have a point, since kale is in season now and it is the least bitter when grown in cold temperatures.

And, as I am a bit of a nerd when it comes to nutrition, I went ahead and checked that kale has some amazing amounts of vitamin K, A and C. If you make this soup and eat it and then want to feel extra, especially good about doing it, have a look at this link. It explains a lot about the benefits of kale. World’s Healthiest Foods – Kale

The beans aren’t just a filler either, I used lima beans and found some awesome info about them on that website. Have a look for some info on whatever beans you use.

This is a recipe for a hearty, warming autumn soup. Even though it does not contain meat, it leaves your belly satisfied and full.

kale & bean soup

This amount serves 4.

Ingredients:

2 Tbsp olive oil

1 onion, finely diced (I use a food processor)

2 cloves of garlic, minced

3 potatoes, peeled and cubed

1 carrot, cut lengthwise and then chopped

1 vegetable stock cube

2 celery stalks, chopped

1 tsp Herbes de Provence

1 tsp marjoram (use oregano if you have no marjoram)

1/2 tsp salt

1 can white beans (lima/haricot/navy, whatever is easiest to get)

2 cups kale, finely chopped

1 1/2 liter water form the kettle

salt & pepper to taste

kale & bean soup

In a pot, heat the olive oil and add onion and garlic. Let cook for a couple of minutes until the onions soften.

Add the cubed potatoes and carrots. Stir to coat with oil and continue cooking for another 5 minutes.

Pour the water in and follow with celery, herbs and bring into a rolling boil. Cook for 15 minutes or until the potatoes are almost ready.

Add kale and drained and rinsed beans and cook for 5 more minutes, just enough for all the flavours to blend.

Check the taste and add more salt if needed. Season with freshly ground pepper.

Delicious served with rolls.

 

 
© Julia M Wlodarczyk and Tattoo My Broccoli, 2014-2024. Unauthorized use and/or duplication of this material, recipes and images without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Julia M Wlodarczyk and Tattoo My Broccoli with appropriate and specific direction to the original content.

adzuki bean dinner

This is a bean dish that I make when I want something filling, very tasty and hearty. I’m also struggling with adding enough beans and pulses to my diet so this is certainly a way to do it, as you will get around ¼ cup of these delicious adzuki beans per portion.

adzuki bean dinner

I make this recipe in a slow cooker, but I am sure you can adapt it to stove top cooking. My dear friend who is American told me about the miracle of slow cooker some years ago, I ordered a basic one then and never looked back.

adzuki bean dinnerSlow Cooked Adzuki Bean Dinner

Ingredients:
1 cup dry adzuki beans (soaked overnight)
1 medium onion
2 cloves of garlic
8 strips (around 170g) of bacon
1 medium yellow or red pepper
½ medium courgette (around 150g)
½ cup tomato puree
½ cup ketchup
1 tsp soy sauce
cayenne pepper
salt & pepper to taste

Set your slow-cooker on the countertop and put it on the high setting.
Chop up onion and garlic and add to the pot.
In the meantime, take your soaked adzuki beans and start cooking them in a small pot of water for 15 minutes while you are chopping the rest of the ingredients.
Dice the bacon slices into 1cm pieces, cube pepper and courgette and add all of those to the slow cooker as well.
While the beans are still boiling on high, add the ketchup, soy sauce, cayenne pepper and tomato puree to the bacon and vegetable medley and stir until blended.
Drain the beans and add them to the slow cooker.
Add salt to taste, remembering that you have already added salty soy sauce, close the lid and cook on high for 4 to 5 hours.

I like this dish because as much as the ingredients and flavours are well blended when it’s ready, there is still a nice, slight bite to the beans.
This amount serves 4, I serve it with a slice of bread.

Enjoy! And I know you will!

© Julia Wlodarczyk and Tattoo My Broccoli, 2014-2024. Unauthorized use and/or duplication of this material, recipes and images without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Julia Wlodarczyk and Tattoo My Broccoli with appropriate and specific direction to the original content.

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