This is one of our favorite soups because it highlights a powerfood—KALE! Plus, it tastes so good that the whole family will love it on these cool spring evenings. Kale is a cancer fighting powerfood because of all its phytochemicals! FORTY-FIVE different types of plant compounds are in this tasty green. It also has fiber, vitamins, and minerals that give your energy throughout the day.
A delicious compliment to the kale is our spice of the week, fennel. This crunchy and slightly sweet herb adds a refreshing contribution to Mediterranean dishes. The fennel bulb is an excellent source of Vitamin C. Vitamin C is the body’s primary water-soluble antioxidant, able to neutralize free radicals. Fennel also has fiber, folate, and potassium. We’ll be serving up Tuscan White Bean and Kale soup along with our kale goodies tomorrow in our “Kale is King” class at Cancer Wellness at Piedmont West. We can’t wait to share it with our wonderful participants!
Tuscan White Bean and Kale Soup
2 TB Olive Oil
1 Cup Chopped Onion
1 Cup Chopped Red Pepper
1 Cup Chopped Fennel
1 Cup Chopped Carrot
2 TB Italian Seasoning
1 Tsp Red Pepper Flakes
1 Bunch Kale, thinly sliced
2 Garlic Cloves, Grated
4 Cups Veg Broth
1 Can (15 OZ) Chopped Tomatoes, undrained
1 Can (15 OZ) Cannellini Beans, drained and rinsed
1/2 Tsp each Sea Salt and Freshly Ground Black Pepper
Optional: Sauté 8 Ounces Chicken Sausage, coarsely chopped and add to the soup when cooking for 15 – 20 minutes
Garnish: ½ Cup Shredded Parmesan and Basil for Garnish
In a large dutch oven, sauté the onions, pepper, fennel, carrots, seasoning and red pepper flakes together, until the onion is just tender. Reduce the heat to medium-low. Add kale and garlic; cover and continue cooking for 2 minutes. Add remaining ingredients; cover and cook for 15 to 20 minutes, until vegetables are tender. Taste for seasoning and serve, garnished with the Parmesan and basil.