Kale and Bean Soup

1 Tbsp. of olive oil or canola oil
6 to 8 cloves of garlic (crushed or minced)
1 large onion, chopped
4 cups of kale chopped if fresh
(you can use frozen 2 or 3 pkgs or if canned use 2 to 3 cans)
4 cups of veggie (or chicken) broth
2-15 oz cans of white beans, any kind
1 can of stewed tomatoes or chopped fresh tomatoes
1 tsp dried thyme
1 tsp. rosemary
1 cup of chopped parsley
Salt and pepper to taste

In a large pot, heat olive oil then add garlic and onion. Sauté these ingredients until soft. Add kale and sauté until wilted. Add 3 cups of the broth, 2 cups of beans, tomatoes, herbs, salt and pepper. Simmer 5 to 10 minutes.

Use a blender and mix the remaining beans and broth until smooth (it’s to thicken the soup). Mix into the soup. Simmer for 15 to 20 minutes. Serve it up in bowls and dress with parsley.

Recipe source:  gilsportugueserecipes.com

 

FACTS ABOUT KALE:

          The “Super Green”, Kale has almost as much beta-carotene as carrots, plus it has higher levels of antioxidants than most vegetables and fruits. One cup provides nearly the same amount of Vitamin C as an orange. This leafy green is also high in lutein, which may be good for the eyes, and it’s an excellent source of Vitamin K, which aids in building strong bones.

          Packed with Vitamin A, Kale is tasty when it’s blanched and tossed with a lemon-olive oil dressing and olives, good sources of health fat.