Try this kale and bean soup recipe then check out our lentil soup, Moroccan veg soup, healthy chicken soup and more healthy soup recipes.
Ingredients
- borlotti beans 400g tin, rinsed and drained
- onions 2, diced
- carrots 3, diced
- celery 3 stalks, diced
- fennel 1 bulb, diced
- garlic 3 cloves, 2 crushed and 1 whole
- olive oil
- s 400g tin
- kale 200g, chopped
- chard 200g, chopped
to serve
- sourdough bread toasted
- parmesan or vegetarian alternative
- flat-leaf parsley a bunch, chopped
Method
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Step 1
Fry the onions, carrots, celery, fennel and the crushed garlic in 3 tbsp olive oil in a large, heavy-bottomed, flameproof casserole dish, stirring occasionally, for 20-30 minutes until soft.
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Step 2
Put a third of the beans in a bowl with approximately 200ml water and whizz to a paste using a hand blender. Add the paste, the remaining whole beans and the tomatoes to the pot. fill the empty tomato can with water a couple of times and pour into the pot.
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Step 3
Season, then simmer, covered, for about 30 minutes, stirring occasionally. stir in the kale and continue to cook for 15-20 minutes until tender. a few minutes before serving, stir in the chopped chard. serve in bowls, topped with a slice of sourdough toast rubbed with the whole garlic clove and drizzled with olive oil, a bowl of grated cheese on the side and the chopped parsley to sprinkle over.
Nutritional Information
- Fat 5.5g
- Carbs 33.4g
- Fibre 7.5g
- Protein 9.6g
- Salt 0.7g
