Kale and Navy Bean Soup

Kale and Navy Bean Soup

is an herb that I first discovered when we moved to Newfoundland in 2009. I re-discovered it when we moved to Halifax recently, as it is locally grown here in Nova Scotia. I used Summer for this dish, which has a slightly lighter flavour than its Winter counterpart. I would have to agree with the Vegetarian Flavor Bible’s assessment that it contains earthy flavours similar to mint, pepper and/or thyme, perfect for a Kale and . If you don’t have access to savory, thyme is the recommended Vegetarian Flavor Bible substitute.

Kale is one of my favourite leafy green vegetables, it is hearty and full of flavour. Kale is full of antioxidants and glucosinolates, which help with cancer prevention, and is also anti-inflammatory. It helps the body to detoxify and supports cardiovascular function. Kale has gotten a bad rap over the past few years for its high levels of oxalates, however these oxalate levels can easily be reduced through cooking and/or adding citric acid.

If you are looking for ways to use kale, it works well in the stovetop preparation of my Cheesy Roasted Broccoli and is also delicious prepared as a Mexican Chili Kale Chip. Enjoy!

Ingredients

2 Tbsp olive oil
1 large onion diced
3 large cloves garlic, crushed
1 carrot, finely diced
1 stalk celery, finely diced
3 Tbsp nutritional yeast
2 tsp summer savory
2 tsp rosemary
1 tsp smoked salt
1 tsp sea salt
Fresh cracked pepper
2 bay leaves
6 cups vegetable broth
3 cups navy beans, cooked
4 leaves kale, finely sliced (including stalks)
1 Tbsp lemon juice
Vegan Parmesan
Chili flakes (optional)

Directions

Warm olive oil over medium heat. Add onions, garlic, carrots, and celery. Saute until soft, about 10 minutes. Add nutritional yeast, summer savory, rosemary, smoked & regular sea salt, black pepper and bay leaves. Saute for a minute more, to blend flavours. Add vegetable broth and navy beans, then bring to a boil and simmer for 10 minutes. Add kale leaves and stems, simmering for 5 minutes more. Remove from heat and add lemon juice.

Serve garnished with vegan parmesan and chili flakes.

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