Makes 8 Servings
2 tablespoons olive oil
1 yellow onion, chopped
2 tablespoons chopped garlic
2 bunches kale, stems removed and leaves chopped
8 cups water
6 cubes vegetable bouillon (such as Knorr)
1 (15 ounce) can diced tomatoes
1 cup of dried Navy beans (or any bean of choice). If deciding to do canned beans use 2 cans, rinse thoroughly
2 tablespoons dried parsley
Salt and pepper to taste
1. Cut or tear the kale into 1/2-inch strips. In a medium saucepan, heat 1 tablespoon oil over medium-high heat.
2. Add onion and garlic, and cook until softened
3.Add about half of the beans, and lightly mash with a fork. Add water and boullion carrots and celery and bring to a boil. Stir in kale and remaining beans, 1 teaspoon salt, and 1/4 teaspoon pepper. Partially cover, reduce heat, and simmer until kale is tender, about 20 minutes.
Suggestions: Toast whole wheat bread. Ladle soup into bowls, toast, and drizzle with remaining tablespoon olive oil. Sprinkle with Parmesan or olive oil.
Rinse the beans! Not only is it recommended to rinse beans because they are dirty, but it also aids with decreasing cooking time, by as much as 70%! Rinsing will also minimize gas, yes gas- gas. Beans labeled ‘‘quick-cooking’’ have been pre-soaked and refried before packaging. This doesn’t require presoaking and takes considerably less time to prepare. After cooking, you may find the texture of these ‘‘quick’’ beans is not as hard of a mouth feel as regular dried beans.
Melissa is a registered dietitian living and working in NYC for over a decade. While she is a dietitian by profession, Melissa believes that being healthy does not just mean from a dietary perspective. To her, health encompasses eating nutritious foods, exercising, and balancing mental well-being.