This is a hearty but light soup that has Italian influence in the combination of flavors it provides. The potatoes and beans give it richness and body even thought the liquid in the soup is water. You may substitute chicken broth or vegetable stock for the water of you want added richness.
I found this recipe in a new cookbook I just got from the editors of Martha Stewart Living.
[gdlr_styled_box content_color=”#ffffff” background_color=”#3d6817″ corner_color=”#9ada55 ” ]White Bean, Potato and Kale Stew
2 tablespoons extra-virgin olive oil
1 onion, finely chopped
2 garlic cloves, minced
2 carrots, finely chopped
2 celety stalks, finely chopped
Coarse salt and freshly ground black pepper
1 can of peeled and chopped tomatoes (15 oz)
7 cups water, or stock
1/2 lb small red potatoes, scrubbed and quartered
2 cups cooked white beans or one 15 oz can, drained and rinsed
1 lb kale, stems removed and leaves torn into small pieces
1/2 cup grated Parmigiano Reggiano cheese (2 ounces)
Heat oil in a large saucepan over medium heat. Add onion, garlic, carrots, and celery; season with salt. Cook vegetables, stirring, until tender, about 8 minutes.
Increase heat to medium-high and add tomatoes and their juice. Cook, stirring, until mixture begins to caramelize, about 3 minutes.
Add water or stock, potatoes and beans; bring soup to a boil. Reduce heat and simmer until potatoes are tender, about 10 minutes. Stir in kale. Cook, covered, until tender, about 2 minutes. Correct seasoning with salt and pepper. Serve stew topped with grated cheese.[/gdlr_styled_box]
At just 33 calories, one cup of raw kale has:
Nearly 3 grams of protein.
2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
Vitamins A, C, and K.
Folate, a B vitamin that’s key for brain development.
Alpha-linolenic acid, an omega-3 fatty acid.
