Chef notes
This soup is both soothing and healing, with its mix of beans, cruciferous vegetables (hello, broccoli and cauliflower!) and leafy greens. Whip up a batch and enjoy both its yummy flavor and its nutrient-rich ingredients in every spoonful.
Ingredients
- Two (15 ounces) cans small white beans, rinsed and drained
- 4 cups reduced-sodium broth or stock, vegetable or chicken
- 1 onion, chopped
- 3 cloves garlic, minced
- 1/2 cup celery, chopped (about 2 celery stalks)
- 2 large carrots, chopped
- 1-2 cups broccoli florets, chopped
- 1-2 cups cauliflower florets, chopped
- 2 cups crushed tomato (canned)
- One 14.5 oz can stewed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 2 rosemary sprigs (removed later)
- 2-3 handfuls of fresh kale or spinach, roughly chopped
- 1 teaspoons salt
- salt and pepper to taste
- Chopped nuts and/or pumpkin seeds (optional)
Preparation
1.In a blender, puree 1 can of white beans with 1 cup of chicken stock. Set aside.
2.Liberally coat a skillet with oil spray and warm over medium heat. Add the onions and garlic and sauté until soft, about 5 minutes. Add the remaining ingredients (except kale or spinach): celery, carrots, chicken broth, broccoli, cauliflower, dried oregano, dried basil, stewed tomatoes, crushed tomatoes, the second can of beans, rosemary sprigs and salt to taste.
3.Bring the soup to a boil, then reduce the heat and let it simmer for about 25 minutes.
4.Remove the rosemary sprigs.
5.Add the chicken stock and white bean mixture, then add in kale or spinach, stir, then simmer for an additional 10 minutes, or until kale (or spinach) wilts. Add more salt and pepper to taste and top each serving with a sprinkling of optional chopped nuts or pumpkin seeds.
