Warm up with a hearty bowl of Bean and Kale soup

by (Dietitian & Sports Dietitian)

Recipe adapted from Good Taste magazine via Body & Soul

Serves 4 (prep 20 mins + 8 hours soaking time, cooking 1 hr 20)
1 cup dried beans – any type; black beans or borlotti work well
1 tbs olive oil
1 large brown onion finely chopped
2 carrots finely chopped
2 celery sticks finely chopped
2 garlic cloves crushed (or 1tsp minced garlic)
2 tsp fresh thyme leaves
1/4 tsp chilli flakes
400g  no added salt tinned diced tomatoes
1tbs no added salt tomato paste
5 cups (1.25L) water
1 bunch kale, stalks trimmed and shredded
Pepper to taste
Method:
Place beans in a bowl and cover with cold water. Soak for 8 hours and drain. *If pressed for time and using tinned beans in place of dried beans, you will not need to soak them)
Heat oil in a large saucepan over medium heat and add onion, carrot and celery. Stir occasionally, cooking for 6-7 mins or until soft.
Add garlic, thyme and chilli. Stir for 1 minute then add tomato paste, and stir for another minute.
Add beans, diced tomato and water to the saucepan. Bring to the boil. Reduce heat to low and simmer, partially covered, for 1 hour or until beans are tender.
Add kale and cook for 5 minutes or until wilted.
Season with pepper to serve.
Serving suggestion –  serve with a slice of wholegrain toast, spread with low fat ricotta cheese
Nutritional info – Per serve 20g protein, 9.5g fat (2g saturated), 54g carbohydrates, 17g dietary fibre, 1611kj (385cals)
This soup is a great source of zinc, antioxidants and protein, which are all important in supporting healthy immune function – perfect for helping to fight off Winter colds and flu!

 

by (Dietitian & Sports Dietitian) on 11th July 2013 |

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