Prep 45 mins
Cook 1 hr
This is a combination of several Kale soup recipes I looked at, then modified to be in keeping with my Nutritarian eating style. The end result is a delicious soup with lots of flavor and healthy vegetables. It makes a big batch so there is plenty to freeze or eat another day. You can reduce prep time by using pre-chopped or frozen kale, frozen onion and mushrooms and jarred garlic.....For each can of low sodium broth, I substitute 2 cups water, 1 tablespoon VegiZest (from drfuhrman.com) and 1/8 teaspoon salt (optional).
- 12 ounces kale, de-stemmed and chopped
- 8 large garlic cloves, minced
- 1 large onion, chopped
- 6 mushrooms, chopped
- 5 (15 ounce) cans low sodium vegetable broth, divided
- 2 (15 ounce) canslow-sodium small white beans, drained and rinsed, divided
- 1 (15 ounce) can diced tomatoes
- 2 tablespoons dried parsley flakes
- 1 tablespoon italian seasoning
- 1⁄4 teaspoon crushed red pepper flakes
- 1⁄4 teaspoon paprika
- 1⁄4 teaspoon fresh ground black pepper
- 1 teaspoon fennel seed
- Remove the center stem from the kale and discard. Wash and chop kale leaves and set aside. If you don't know how to remove the stems from kale, Google: remove kale stems.
- Prepare garlic, onion and mushrooms and set aside.
- In a blender or food processor, puree 1 can of broth and 1 can of beans until smooth.
- Combine puree, kale, garlic, onion, mushrooms, remaining broth, beans, tomatoes and seasonings in a large soup pot (at least 6 quarts).
- Bring to a boil on moderately high heat, stirring frequently to prevent sticking or burning on the bottom.
- Reduce heat and simmer 30-45 minutes, stirring occasionally.