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Healthy Tuscan Bean Soup with Kale

Updated on January 13, 2012

Healing Foods

kale

WHITE BEANS SOUP

White Italian kidney beans make a delicious, hearty base for a soup. Add a dollop of pesto and some freshly grated Parmesan and I personally guarantee that everyone at the table will melt before your eyes. Many people say, "This soup tastes too good to be healthy."

INGREDIENTS

Beans

2 cups pre-soaked Cannellini or Great Northern white beans, or two cups of canned beans

1 teaspoon olive oil

2 sprigs rosemary or 1/4 teaspoon dried

2 sprigs thyme or 1/4 teaspoon dried

4 cloves garlic

Soup

3 tablespoons olive oil

1 3/4 cup finely chopped yellow onion

1/2 teaspoon sea salt

1 1/2 cups diced carrots

1 1/2 cups diced celery

1 tablespoon diced shallot

2 tablespoons finely chopped garlic

1/4 teaspoon fresh thyme or 1/8 teaspoon dried

1/8 teaspoon fresh sage or a pinch of dried

1/8 teaspoon fresh oregano or a pinch of dried

6 to 8 cups Magic Mineral Broth or vegetable stock

2 tablespoons lemon juice

1 bunch of Dino kale or Swiss chard, de-stem and chop into small bite size pieces

Garnish with a dollop of pesto and a sprinkle of Parmesan cheese

DIRECTIONS

Cook beans following procedures. Also add 1 teaspoon olive oil and a sachet of rosemary, thyme, sage and garlic to the cooking process.

In an 8 quart pot, heat olive oil over medium high heat. Add onions and a pinch salt, sauté until golden. Add shallots, carrots, celery, and 1/4 teaspoon salt, sauté 3 minutes more. Add garlic, thyme, oregano, sage, sauté two minutes more.

Deglaze pot with 1/4 cup broth. Allow liquid to evaporate, add 6 cups more broth (reserving 2 cups in case soup is too thick) and beans, and simmer 20 minutes. Add greens, a pinch of salt, simmer until greens have wilted.

Serves 6

Notes

To save time use canned organic cannellini beans. Remember to give them a rinse and a squeeze of lemon to freshen them up. For a seasonal twist, add diced Delacata squash with the carrot, celery and onion mixture.

Category of Comfort Foods for cancer patients before, during and after.

Expert Rebecca Katz -

Author of One Bite at a Time

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    • Lyricallor profile image
      Author

      Lorna Lorraine 9 years ago from Croydon

      Thank you livelonger, I will try it!

    • livelonger profile image

      Jason Menayan 9 years ago from San Francisco

      Sounds divine. I make a similar simple, hearty soup by blending canned cannellini beans and salsa together - tastes delicious and so easy!

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