Tasty Tuesday - Kale and Bean Soup

Before I get to the yummy soup recipe, I wanted to show you a shirt I bought over Christmas.  I don't know if any of you heard about this or not, but there is a guy in Vermont who has been making "Eat More Kale" shirts for years.  You can read about his business HERE, but here's just a little blurb from his website about what he's all about:

I'm also about eating locally, supporting local farmers, bakers, famers markets, farm stands, CSA's, community gardens and restaurants, sustainable lifestyles, social commentary and community. Most importantly, I'm about printin' Vermont's one-at-a-time orginial design t-shirts. Have fun and remember: eat more kale!!!

 Recently, Chick-fil-A threatened to shut down his business because they felt it was too close to their "Eat Mor Chikin" phrase.  RIDICULOUS!!  So, I decided to buy a shirt 1) to support his business, 2) to help him fight Chick-fil-A and 3) because I LOVE kale! :)  

If you're not eating kale yet, you should be!  Here are just some of kale's wonderful benefits from webmd:

Kale is a Nutritional Powerhouse

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

So...EAT MORE KALE!  :)


Kale and Bean Soup

This soup is SUPER easy to make because it does not require a lot of ingredients.  It is really yummy and is the perfect soup for a cold winter's night.  It can also be frozen and reheated for future meals! Plus, if you're looking for ways to make a good homemade meal on the cheap, like Jason has been doing in his $50/wk challenge, this soup is under $2/person!  Woohoo!!  :)

Ingredients:
Makes 8 servings

*  1/4C water
*  7-8 garlic cloves, minced
*  1 medium onion, chopped
*  4C kale, stems removed and chopped
*  4C vegetable broth
*  2 (15oz) cans Great Northern beans (or any white bean such as Cannellini or navy) undrained
*  2tsp dried italian seasoning (or, make your own with 1/2tsp. oregano, marjoram, basil and 1/4tsp. sage)
*  salt and pepper to taste


Directions:
1.  Wash and chop the kale and onion.
* Note:  If you've never cooked with kale before, here are some easy prep tips:
A)  Remove the stems by pulling the kale away from the stem.  

B)  Place all the kale "strips" in a pile and chop them up into bite sized pieces!  

2.  In a large pot, heat the water over medium heat.
3.  Add the onion and garlic, and saute until soft ~5-8minutes.
3.  Add the kale and saute, stirring frequently, until wilted ~3-5minutes
4.  Add the broth, beans, and herbs and simmer for 15-20minutes.  EASY PEASY!!!
5.  Ladle into bowls and enjoy! :)

** Note:  we ate them with Maple Cornmeal biscuits from the Happy Herbivore cookbook!  You can find the recipe on her website HERE.  They are sooo good and have a slight sweetness that makes them good for dipping in soups or for breakfast with some jelly! :)