Kale and bean soup

Kale and bean soup

  • serves 6
  • A little effort

A healthy, vegetarian kale and bean soup recipe to keep the whole family warm and full. Serve with grated cheese and crusty bread on the side.

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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

  • 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.

  • 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.

  • 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
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