This is one of our soups favorites because it highlights a powerfood—KALE! I also tastes so good that the whole family will love it on cool fall evenings. Kale is a cancer fighting power food because of all the phytochemicals within it. 45 different types of plant compounds are in the tasty green. It also has fiber, vitamins, and minerals that give your energy throughout the day.
We’re highlighting fennel this week because the crunchy and slightly sweet herb adds a refreshing contribution to Mediterranean dishes like this soup. 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.
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 Fire Roasted Tomatoes, undrained
- 1 Can (15 OZ) Cannellini Beans, drained and rinsed
- 1/2 Tsp each Sea Salt and Freshly Ground Black Pepper
- ½ Cup Shredded Parmesan 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.