White Bean and Kale Soup Recipe (2024)

FAQs

When should I add kale to my soup? ›

I like adding kale to things like lentil soup. I usually add it near the end, but give it about 15 minutes of cooking to get very soft.

Add Flour Or Cornstarch

You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.

Kale is filled with powerful antioxidants. Antioxidants help our body by inhibiting chemical processes that lead to the damage of cells. Many studies show that antioxidants, specifically carotenoids and flavonoids, help protect against various cancers.

White beans, also known as white navy beans, offer extraordinary health benefits. They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. They are also a good source of fiber and protein and rank low on the glycemic index.

For example, tossing in some dried fruit helps balance the bitter with some sweet. If you eat meat, you can try adding in some sausage or bacon, perhaps to a soup or stew, to cut the bitterness. Minced garlic, olive oil, and salt are also simple ingredients that can transform the flavor of a bitter kale dish.

Yes, kale can become overcooked if left in the soup for too long. It is best to add kale towards the end of the cooking time to prevent it from becoming too wilted or losing its vibrant green color.

Whisking beurre manié (butter-flour paste) into simmering soup is the best way to thicken an otherwise too-watery soup. Add bits of the paste gradually and simmer to cook out any raw flour taste. The broth will be velvety smooth, rich, and thick.

It's important to note that cornstarch has twice the thickening power of flour. If you need to substitute cornstarch to thicken liquid in a recipe that calls for ¼ cup (four tablespoons) flour, you only need two tablespoons cornstarch.

Plus, eating too much fiber (like what you find in kale) could wreck havoc on your GI system, causing bloating, diarrhea, gas, constipation, and even improper absorption of nutrients. Of course, you'd have to be eating a lot of kale to suffer these effects, says Manganiello, but it's still something to keep in mind.

What organ is kale good for? ›

Various nutrients in kale may support heart health. The American Heart Association (AHA) recommends increasing the intake of potassium while reducing the consumption of added salt, or sodium. This can reduce the risk of high blood pressure and cardiovascular disease.

Kale is richer in Vitamin C, while spinach has more folate, vitamins A, and K. Though kale and spinach hail from entirely different plant families, they're often used interchangeably in recipes ranging from salads to soups to smoothies.

Cannellini Beans are larger and heartier than Great Northerns and are sometimes referred to as “white kidney beans” because of their traditional kidney shape. You'll often find them mixed with pinto beans.

Overweight adults lost pounds and inches while on a diet including white bean extract, in two new studies. In the first study, 25 healthy but slightly overweight participants took 1,000 mg of white bean extract twice per day before meals, or a placebo, for four weeks.

I start with preping some stock or broth (with meat or without depending on the soup), then goes hard veggies beets, carrots, potatoes, then spices like ginger, turmeric, paprika, black pepper, etc., then softer veggies like celery, cabbage, tomatoes, peppers, the pasta or rice (if any) then herbs like parsley, ...

Kale is a nutrient-dense food that's high in several vitamins, minerals, and antioxidants. While cooking kale makes it less bitter, it also significantly reduces its antioxidant, vitamin C, and mineral content.

Kale, broccoli, cauliflower, cabbage, courgettes, spinach and peas have a good amount of these vitamins. Heat also degrades these vitamins, so cook veg that are rich in them gently and in as little water as possible. Steaming, microwaving and stir frying are better options than boiling.