Soups and stews are frequent Meatless Monday visitors to our
family’s table. I can use up a
mismatched assortment of fresh vegetable odds and ends or take advantage of convenient,
canned foods for a quick, vegetable soup in less than an hour. The family has a hearty, healthy meatless
meal that seems like I spent hours in the kitchen. It makes a huge pot of soup, so we are able
to serve leftovers for lunch on Tuesday, as well!
Ingredients for Three
Bean and Kale Vegetable Soup Recipe
2 tsp. Butter
2 tsp. Olive Oil
1 Medium Yellow Onion, diced
1 ¼ c. Celery with Leaves, diced
1 c. Carrots, diced
2 cloves Garlic, Minced
1 (15 oz.) Can of Black Beans
1 (15 oz.) Can of Great Northern Beans
1 (15 oz.) Can of Garbanzo Beans
4 C. Vegetable Stock or Broth (organic from a carton or homemade)
1 (16 oz) Pkg. Frozen Mixed Vegetables for Soup (or a
combination of freshly chopped carrots, celery, potatoes, green beans, peas,
lima beans, okra, etc.)
1/4 tsp. Black Pepper
1/2 tsp. Thyme Leaves
1 Bay Leaf
3 c. Kale, chopped and tightly packed
Instructions for Three
Bean and Kale Vegetable Soup Recipe
Saute the fresh vegetables. In a soup pot, melt the butter and heat with olive until hot—but, not smoking. Add the onions, carrots, and celery. (If you are using fresh vegetables instead of frozen ones, add those vegetables now too and use an extra teaspoon each of butter and olive oil.) Saute over medium heat until vegetables are tender, about 3-5 minutes. Add the garlic and cook a minute more.
Build the soup. Stir
in the canned beans, spices, frozen vegetables (if using) and vegetable stock. Heat to boiling, reduce heat, cover and
simmer for 30-40 minutes. Add the kale,
cover and simmer for an additional 3-4
minutes. Remove the bay leaf before serving. I use low sodium beans or homemade bean leftovers--with little sodium--but, I still find it "salty" and do not add extra salt. You may prefer to add a little salt to taste.
Garish and serve.
Garnish the soup with shredded Parmesan cheese or Mozzarella cheese, if desired, or garlic
toasted croutons. Serve warm. Sometimes, I also tear up chunks of a Tuscan style bread, place in the bottom of the bowl and ladle the soup over the bread to serve.
3 Comments
We have recently become great soup lovers. I love how you can through almost anything into one and make it taste amazing. We haven't tried kale yet but I've been wanting to introduce the family to it. This may be the perfect way to do that.
ReplyDeleteI love soup when it's cold out! Thanks for sharing at Food on Friday!
ReplyDeleteThis sounds and looks delicious! Thanks for linking up at Sweet and Savoury Sunday, stop by and link up again this weekend!
ReplyDelete