Recipes

Minestrone Soup with Kale

Minestrone is a thick soup of Italian origin made with vegetables, often with the addition of pasta or rice.

Common ingredients in Minestrone soup include beans, onions, celery, carrots, stock, and tomatoes. There is no set recipe for minestrone, since it is usually made out of whatever vegetables you have and this makes is such an easy recipe to make anytime.

Personally, I enjoy this recipe without a pasta, quinoa or rice.

If you choose to add a pasta I recommend using an alternative grain pasta like “Kamut”. If using rice I recommend a brand called “Lundberg”. If choosing to use quinoa don’t forget to rinse your quinoa well before putting in pot. This will take some of the bitterness away.

If you are not going to cook your own chick peas or beans one of my favourite brands of tinned beans is “EDEN”. The lining of their tins does not contain BPA and their beans are cooked in Kombu which add the nutrient iodine which is beneficial

Because Cruciferous vegetables are so healthy I like to add broccolli or cauliflower to my Minestrone soup. Feel free to add your vegetables of choice.

Minestrone Soup with Kale
Print Recipe
Serves: 8 - 10 Cooking Time: 45 minutes

Ingredients

1 sweet onion

2 organic celery stalks

3 organic carrots

2 tablespoons olive oil or organic butter, ghee or coconut oil

2 organic cloves garlic

2 cups fresh zucchini – approximately 1 medium

1 cup green beans

2 cups broccoli & cauliflower – cut in small pieces

1 organic red bell pepper

1 x 28 ounces can - crushed organic tomatoes

4 cups organic chicken or vegetable stalk.

1 15-ounce can of cannellini beans or favourite beans

1 15-ounce can of chickpeas

1 cup of alternative grain pasta like Kamut or rinsed Quinoa - optional

2 cups kale – you can use frozen. If fresh – remove stems

1 teaspoon turmeric (or to taste)

Pinch of red pepper flakes – optional

Himalayan salt and pepper to taste

Topping – parsley, hemp hearts and/or nutritional yeast

Instructions

1

Place a large stockpot over medium heat and add the onions, carrots and celery. Cook for about 5 minutes or until softened.

2

Add crushed garlic and a pinch of red pepper flakes (optional) and cook for about one minute. Try not to overcook garlic

3

Add the zucchini, broccoli and or cauliflower, season with salt and pepper, add the turmeric (optional), stir and cook for about 3 minutes.

4

Add the tomatoes and vegetable or chicken stalk, raise heat to high and bring to a boil.

5

Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 15 – 20 minutes.

6

If you choose to add an alternative grain pasta like “Kamut” (1 cup) add them at this point – prior to lowering the heat to medium and gently boiling for 15 – 20 minutes.

7

Remove the cover, add the kale and the canned beans bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.

8

Feel free to add more stalk or water to allow for the consistency you enjoy. Personally, I love this soup a little thicker similar to a stew.

9

Enjoy

Notes

Many like to top their Minestrone soup with Parmesan cheese but I prefer to top with a cheesy tasting non-dairy alternative: Nutritional Yeast. Nutritional Yeast Nutritional yeast is a popular food product often used in vegan cooking. This yeast is grown specifically to be used as a food product. The yeast cells are killed during manufacturing and not alive in the final product. It is used in cooking and has a cheesy, nutty or savory taste. It is sold as flakes, granules or powder and can be found in the spice section or bulk bins of health food stores. I like to use the flakes for sprinkling on food. Nutritional Value of Nutritional Yeast It contains many B vitamins: One tablespoon of nutritional yeast contains 30–180% of the RDI for B vitamins. When fortified, it is especially rich in thiamine, riboflavin, niacin, vitamin B6 and vitamin B12.

By Shawn Nisbet

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Minestrone Soup with Kale