This week's post in our Superfoods, Super You! Summer Recipe Series is a patron-submitted recipe received through our Summer Reading Program recipe challenge.Thanks to Victoria, you can make this Pasta and Bean Soup with Kale chock full of protein-packed beans, vitamin-packed kale, and some lovely herbs.
- 1 pound dried beans* (black eyed peas, cranberry or great northern beans) or 3 cans (15 oz) various beans, drained and rinsed
- 1 tablespoon grapeseed or olive oil or 3 tablespoons water (for water saute)
- 1 medium yellow onion, diced
- 2 garlic cloves, minced
- 2 large carrots, sliced
- 1 bunch Tuscan kale (about 4 loose cups), center stems removed and roughly chopped
- 2 large organic tomatoes, diced (I leave the skin on) or 1 can (15 oz) crushed canned tomatoes with juice
- 8 cups vegetable broth or water
- 1 tablespoon dried thyme or 2 tablespoons fresh thyme
- 2 teaspoons dried sage or 3-5 fresh sage leaves, chopped
- 2-3 teaspoons smoked paprika
- Optional 3 bay leaves a pinch or two of red pepper flakes
- Himalayan salt to taste
- Cracked pepper to taste
- 8 oz of pasta of choice
- Almond parmesan and lemon, for serving
*Preparation for dried beans:
Pre-soak your beans overnight, or at least 8 hours, in a large pot of water filled two to three inches above the beans. Drain and rinse well, set aside. After pre-soaking, different beans will need to cook and simmer for different times. Cranberry beans need 45 minutes or so cooking time, while northern beans & black eyed peas need about 1 – 2 hours.
- Using the same pot you pre-soaked your beans in, add oil/water and heat over medium heat
- Add onion and cook until translucent, about 5 minutes
- Add garlic, carrots, thyme, and sage, cook another minute or so
- Add broth(or water), beans (prepared dried beans or canned beans), bay leaves, tomatoes, kale and red pepper flakes
- Bring to a boil, cover, reduce heat to low, and simmer until beans are done (time varies depending on beans…the black eyed peas will take about 1 1/2 hours; canned beans will take about 30-40 minutes)
- Stir occasionally
- While the soup is simmering, cook your pasta according to package, set aside
- Once soup is ready, remove bay leaves, add in pasta, and cook for 5 more minutes
- Add salt and pepper to taste
- Serve with a dusting of almond parmesan and a squeeze of lemon for brightness
Pairs great with crusty artisan bread or warmed corn tortillas.
From The Simple Veganista blog
Have a healthy recipe you enjoy and would like to recommend? Submit it through our Summer Reading Program and complete the “Share Your Favorite Recipe” challenge or email me at firstname.lastname@example.org and perhaps your recipe will be featured on this blog!