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ITALIAN WHITE BEAN & KALE SOUP
There is nothing like a hearty soup supper to counter the chill of an autumn evening. This soup, which gets some body from fiber-rich mashed beans, contains 1 ½ servings of vegetables. A little Italian turkey sausage gives it a boost of flavor. If you would prefer a vegetarian version, feel free to leave it out. The kale is cooked separately to preserve its beautiful green hue. (The tomatoes in the soup and the volatile acids released when kale is cooked covered cause it to discolor.) This soup keeps well in the refrigerator for up to 2 days or in the freezer for up to 3 months. Simmer up a pot and enjoy the soup for several easy, economical meals. Thin with a little broth or water, if it gets too thick.
INGREDIENTS
2 (15-oz cans) cannellini beans, drained and rinsed thoroughly or 1 cup dried white beans, such as Great Northern or navy or cannellini, cooked (see Tip)
1 Tbsp olive oil
4 oz Italian turkey sausage (1 ½ links), casing removed
1 ½ cups chopped onion (1 medium-large onion)
¾ cup diced carrot (2-3 medium)
¾ cup diced celery (2 ribs)
3 cloves garlic, minced
4 cups reduced-sodium chicken broth or vegetable broth or bean cooking liquid
1 (15-oz) can no-salt-added diced tomatoes
8 oz kale, washed, stems removed, coarsely chopped (6 cups)
10 small slices whole-wheat country bread
2/3 cup grated Parmesan cheese
PREPARATION
1. Mash 1 ½ cups beans (1 can) in small bowl with potato masher or fork; set mashed and whole beans aside.
2. Heat oil in Dutch oven or soup pot over medium-high heat. Add sausage and cook, crumbling with a wooden spoon, until no longer pink, 2 to 3 minutes. Add onion, carrot, celery and garlic; cook, stirring, until softened and fragrant, 3 to 4 minutes. Add broth, tomatoes, and reserved mashed and whole beans. Bring to a simmer. Cover and cook over medium-low heat until vegetables are tender and flavors have blended, about 25 minutes.
3. Meanwhile, cook kale, uncovered, in large saucepan or pot in 2 inches boiling water until tender, 6 to 8 minutes. Drain, refresh under cold running water, then press out excess water. Toast bread lightly.
4. After soup has cooked 25 minutes, stir in kale and heat through. Place a slice of toast in each soup bowl. Ladle in soup. Serve with cheese.
Yield: 10 (1-cup) servings.
Per serving: Calories: 218. Total fat: 6 grams. Saturated fat: 1 gram. Cholesterol: 12 milligrams. Sodium: 536 milligrams. Carbohydrates: 29 grams: Fiber: 8 grams. Protein: 14 grams. Vitamin A: 160%. Vitamin C: 90%. Calcium: 25%. Iron: 20%.
Recipe by Patsy Jamieson
Originally published in Tufts University Health & Nutrition Letter
