|
|
|
|
 |
|
|
|
| General Category : Soups and Stocks |
|
| Food Group : Vegetables, Beans and Legumes |
|
| Preparation Method : Boil/Simmer |
|
|
|
|
| This rich-tasting nutrient-dense soup is based on the Portuguese caldo verde or "green soup." Serve it with Seeded Whole Wheat Crispbread (see recipe link at bottom of page). |
|
|
Ingredients
|
|
• |
1 cup (250 mL) dried white kidney beans |
|
|
• |
2 onions, chopped |
|
|
• |
6 cloves garlic, peeled |
|
|
• |
1 bunch watercress, chopped |
|
|
• |
1 cup (250 mL) chopped fresh parsley |
|
|
• |
6 cups (1.5 L) finely shredded kale or collard greens |
|
|
• |
1-1/2 tsp (7 mL) salt |
|
|
• |
1/2 tsp (2 mL) pepper |
|
|
• |
1 tbsp (15 mL) extra-virgin olive oil |
|
|
|
|
|
|
Preparation
|
|
Soak beans in 4 cups (1 L) of cold water overnight; drain.
In large pot, bring 8 cups (2 L) water, beans, onions and garlic to boil; reduce heat and simmer until beans are tender, 1 hour. With slotted spoon, remove 1 cup (250 mL) of the beans; set aside.
To pot, add watercress and parsley; simmer for 5 minutes. In blender or using immersion blender, purée soup until smooth, adding enough water to make 7 cups (1.75 L). Return to pot and add kale, reserved beans, salt and pepper; bring to boil. Reduce heat; cover and simmer until greens are tender, about 40 minutes. Ladle soup into bowls and drizzle with olive oil.
Makes 4 servings.
|
|
|
More Information
|
|
Tip: If you're short on time, you can use this quick method for soaking beans: Place beans in saucepan; pour in enough water to come 1 inch (2.5 cm) above beans. Bring to boil; boil for 3 minutes. Remove from heat, cover and let stand for 1 hour; drain and continue with recipe.
Tip: Instead of dried beans, you can use 1 can (19 oz/540 mL) white kidney beans, drained and rinsed. Add to 8 cups (2 L) water with onion and garlic and simmer until garlic is tender, 20 minutes. |
|
|
Nutritional information
|
|
| Per serving: about 270 cal, 16 g pro, 5 g total fat (1 g sat. fat), 45 g carb, 12 g fibre, 0 mg chol, 939 mg sodium. % RDI: 23% calcium, 47% iron, 99% vit A, 223% vit C, 95% folate. |
|
|
|
|
|
Source
|
|
Homemakers Magazine: April 2004
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
