White Bean and Kale Soup Recipe (2024)

FAQs

When should I add kale to my soup? ›

I like adding kale to things like lentil soup. I usually add it near the end, but give it about 15 minutes of cooking to get very soft.

You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.

Kale is high in Vitamin K. Vitamin K aids in a variety of bodily functions such as normal bone health and blood clotting. Some studies have also shown that eating a diet high in Vitamin K may help protect against certain cancers and help those suffering from Alzheimer's disease.

White beans, also known as white navy beans, offer extraordinary health benefits. They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. They are also a good source of fiber and protein and rank low on the glycemic index.

For example, tossing in some dried fruit helps balance the bitter with some sweet. If you eat meat, you can try adding in some sausage or bacon, perhaps to a soup or stew, to cut the bitterness. Minced garlic, olive oil, and salt are also simple ingredients that can transform the flavor of a bitter kale dish.

Yes, kale can become overcooked if left in the soup for too long. It is best to add kale towards the end of the cooking time to prevent it from becoming too wilted or losing its vibrant green color.

Whisking beurre manié (butter-flour paste) into simmering soup is the best way to thicken an otherwise too-watery soup. Add bits of the paste gradually and simmer to cook out any raw flour taste. The broth will be velvety smooth, rich, and thick.

A roux is equal parts flour and butter. Add flour to melted butter over medium-low heat, and cook the mixture until it's light brown. Whisk the hot liquid into the roux; use two ounces of roux for every cup of liquid. This method is excellent for creamy bean soups.

Plus, eating too much fiber (like what you find in kale) could wreck havoc on your GI system, causing bloating, diarrhea, gas, constipation, and even improper absorption of nutrients. Of course, you'd have to be eating a lot of kale to suffer these effects, says Manganiello, but it's still something to keep in mind.

What organ is kale good for? ›

Various nutrients in kale may support heart health. The American Heart Association (AHA) recommends increasing the intake of potassium while reducing the consumption of added salt, or sodium. This can reduce the risk of high blood pressure and cardiovascular disease.

Kale, for example, has more calcium, vitamin C, and vitamin K than spinach, while spinach has more vitamin A, vitamin E, iron, potassium, zinc, folate, and magnesium. They are both incredibly healthy options, but which one is best for your body is actually subjective.

White beans are broad category of beans that are… you guessed it… white. There are different types of white beans, which vary in size, texture, taste and cooking time. The most common types of white beans are: Navy Beans, Great Northern Beans, Cannellini Beans & Lima Beans.

Overweight adults lost pounds and inches while on a diet including white bean extract, in two new studies. In the first study, 25 healthy but slightly overweight participants took 1,000 mg of white bean extract twice per day before meals, or a placebo, for four weeks.

For most vegetable soup recipes, this means the carrots, onions, and celery. Add the garlic just before adding the broth, so that it can infuse the whole soup as it simmers. Tender veggies with a higher water content, like green beans and zucchini, should be added towards the end of cooking and simmered briefly.

Drizzle with olive oil, lemon juice, or apple cider vinegar. Add a pinch of salt if desired. Massage the kale in between your hands by picking up the leaves and rubbing them. Do this for 2 to 3 minutes until the kale is noticeably softer.

Kale is a nutrient-dense food that's high in several vitamins, minerals, and antioxidants. While cooking kale makes it less bitter, it also significantly reduces its antioxidant, vitamin C, and mineral content.

Kale, broccoli, cauliflower, cabbage, courgettes, spinach and peas have a good amount of these vitamins. Heat also degrades these vitamins, so cook veg that are rich in them gently and in as little water as possible. Steaming, microwaving and stir frying are better options than boiling.