This is a great healthy soup recipe for a chilly, sunny fall day. I was inspired by a recipe given to me by my dear friend June entitled Heart Healthy Kale Soup.
Directions
- Sauté onions in oil until translucent.
- Add celery, carrots, kale, potatoes and whole cannellini beans; mix all together.
- Add stock, tomato paste and puréed cannellini beans.
- Bring to a gentle boil for 10 minutes. If using chicken sausage, add it to the soup now.
- Cover and reduce heat. Simmer 1 hour, until potatoes are tender.
- Add shredded cabbage about 5–10 minutes before the soup is done, and add spinach 1 minute before serving to help retain more of their nutritive benefits.
- Adjust salt and pepper to taste.
℞ M.D. Notes
- This soup can be puréed for those in need of a smooth soup full of wonderful nutrients.
- Kale is considered one of the healthiest vegetables, having exceptional nutrient richness. It is an excellent source of the antioxidants vitamin C and vitamin A and has an extraordinary amount of vitamin K. It also contains high concentrations of the antioxidants carotenoids and flavonoids, thought to have disease-preventing benefits.
- Spinach is a nutrient-dense food, low in calories, having an extremely high concentration of vitamin K and the antioxidant vitamin A, an excellent source of the mineral manganese, and contains a good amount of iron, folate and magnesium. Most of the flavonoids and carotenoids found in spinach have antioxidant and anti-inflammatory properties.
- Cannellini beans, also known as white kidney beans, are a high source of protein and an excellent source of fiber.
- Carrots have an extremely high content of vitamin A, thought to promote lung health, and the phytonutrient beta-carotene, which acts as an antioxidant in our body.
- Cabbage has excellent antioxidant and anti-inflammatory richness in addition to glucosinolate content, which may give added protection against many diseases.
Good forTrouble swallowing
