Sunday, April 19, 2015

Black Bean-Kale Soup - Vegan, Gluten-Free





A rich, nutritious and colourful soup
Today I was out doing some tentative Spring gardening (cleaning up the plot, seeding some baby lettuce).  I was hanging out with our "kale trees"-- tall, gnarly tree-like plants that snake along the surface of the garden and then abruptly shoot upwards.  They grow for many seasons like this.  They bolt to blossom and seeds fairly early, but there are always lots of somewhat leathery, small leaves. I love these "kale trees" and decided that it was time for a kale soup-- so this Black Bean-Kale Soup was born!

INGREDIENTS:

  • 1 T.  Coconut Oil (or Olive Oil)
  • 1      Organic Onion, chopped
  • 1      Organic Red Pepper, seeded and chopped
  • 3      Organic Garlic cloves, chopped
  • 2      Organic Carrots, peeled and shredded (or chopped)
  • 1      Organic Sweet Potato (orange flesh), chopped
  • 2      Large handsful of organic Kale, slightly chopped
  • 2  C. "Simply Natural" Organic Tomato & Basil Pasta Sauce (or Tomato Sauce, etc.)
  • 6  C. Filtered Water
  • Spices of your choice (Italian Herb mix, Marjoram, Savory-- to taste)
  • 2  C. Organic Black Beans, cooked (or 1 14-oz. can of Black Beans)
  • 1  C.  Brown Rice Corkscrew Pasta (or as desired)(*optional)
  • Celtic Sea Salt, Freshly Ground Pepper- To Taste
METHOD:
  1. Sauté on medium, in heavy Dutch Oven in Coconut Oil: Onion, Red Pepper, Garlic, Carrots, Sweet Potato, in that order, stirring until the onions glisten and the veggies are on the verge of tender.
  2. Add in the Kale, Tomato Pasta/or Sauce, Water, and Spices.  Cook, stirring, until the Kale is wilty.
  3. Add in the Black Beans.  Turn heat down to Low and cook for 1 hour.  You can add the Rice Pasta (or Quinoa or whatever you want, if you want it thicker, like a stew) about the same time.
  4. When the hour is up, serve in bowls and allow people to add in their own salt and grated pepper to suit themselves.
  5. Enjoy!
Other Kale Recipes You Might Like To Try:
 
 





No comments:

Post a Comment