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Posted by on Aug 1, 2014 | 0 comments

White Bean + Kale Soup: CrockPot Recipe

White Bean + Kale Soup: CrockPot Recipe

White Bean & Kale soup

Slow cooker (or Crock-pot): one of the most underrated kitchen appliances EVER!

If you’re struggling to find the time to eat more home-cooked meals, pull out your Crock-pot (I know you have one) and make this recipe today. It calls for simple ingredients, most of which you probably already have in your fridge or pantry, that together make a hearty and nutritious low-glycemic meal. It’s full of fiber, protein, and tons of vitamins and minerals from the colorful veggies.

KEY NOTE: Beans are wonderful. They are a fabulous source of plant-based protein, iron and potassium. But some people find them hard to digest. To make them easier to digest, be sure to soak them overnight in cold water as the recipe calls for. Heck, soak them for two nights if you can, rinsing every 24 hours.  This helps break down the indigestible sugars called oligosaccharides, that cause gas in beans.

WHITE BEAN + KALE SOUP RECIPE

(vegan, gluten and dairy free)

Prep Time: 20 minutes

Total Time: 8.5 hours

Serves 3-4 people

INGREDIENTS: Use organic whenever possible

For the Crock-Pot:

  • 1 quart water or vegetable stock (low sodium)
  • 1 cup dried, great northern white beans, soaked overnight and rinsed thoroughly
  • 1 medium carrot, roughly chopped
  • 2 ribs celery, roughly chopped
  • 1/4 large yellow onion, roughly chopped
  • 5-6 small fingerling potatoes, scrubbed and chopped into bite-sized pieces (leave skin on for added nutrients and fiber)
  • 1 tablespoon extra virgin olive oil (use first cold pressed)
  • 1 teaspoon Real Salt brand salt (or other sea salt)
  • 1 teaspoon dried oregano

For the Stovetop:

  • 1 tablespoon extra virgin olive oil (use first cold pressed)
  • 3 stalks kale, stems removed and torn into bite-sized pieces
  • 2 cloves garlic, minced
  • bean puree (in recipe below)
  • 1 teaspoon Real Salt (or other sea salt)

Directions:

For the Crock-pot: Soak your beans overnight (or longer) in cold water. As stated before, this will help with digestibility but will also help the beans cook soft and tender. Drain and rinse the soaked beans thoroughly.

In a large Crock-Pot add the stock, beans, carrots, celery, onion, potatoes, 1 tablespoon extra virgin olive oil, salt and oregano. Mix together well and cook on low for 8 hours.

On the Stovetop: Once the beans and vegetables are soft and tender, remove one cup of the beans and one cup of the broth. Allow the remaining soup to continue simmering on low. Puree the beans and broth in a blender or food processor. Heat 1 tablespoon olive oil in a large pan or pot. Massage the kale (it’s just like it sounds) for a minute or so while you’re waiting for the oil to heat. Then saute the kale and garlic in the pan for 2-3 minutes, until the garlic becomes fragrant. Add the bean puree to the pan and saute for an additional 2-3 minutes so the flavors can incorporate.

Pour the kale mixture back into the Crock-Pot and mix well.  Cover and allow to cook on low for an additional 10 minutes. Serve in big soup bowls, grate some parmesan over the top (vegetarian option) and enjoy!

COOK’S NOTE: You could easily add organic chicken or sausage to this dish for a non-vegetarian meal. You may also consider making a double batch. It WILL go fast and you’ll want more later in the week. Store leftovers in a glass container in the fridge for up to 4 days.

Cheers!

Shannon

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