The Healing Power of Food: Conscious Eating
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Kale, Potato & Bean Soup
By June Soyka Cook
Leafy green kale, one of the oldest forms of cabbage, is an excellent source of vitamin A, vitamin C, vitamin B6 and manganese. It is also a good source of calcium. Kale is considered an anti-cancer food, and beans are a great source of protein. Combining the earthy flavor of kale with potatoes and white beans make this a hearty and nutritious soup.
Serves 4
1 large sweet onion, chopped
1 T olive oil (or butter)
2 cloves garlic, whole (peeled)
2 large potatoes cut into bit-sized chunks (peeled)
1 can (or cup) of Navy beans (rinsed well)
1 bunch of kale (@ 4 or 5 stalks)
4 cups of vegetable stock
1 cup water
½ t salt, to taste
Black pepper, freshly ground
In a large pot, sauté chopped onion and garlic in olive oil (or butter) until onions are clear and golden. Crush garlic with fork against side of pot once they soften.
Add 1 cup of water and 1 cup of vegetable broth to potatoes. Cover and simmer until potatoes soften around the edges.
Meanwhile, wash kale and remove leaves from tough stem (discard stems). Chop leaves and steam a separate pot - taking care not to over cook. (Do
not cook kale with evolving potato soup, as the kale flavor will be too strong.) Strain water from steamed kale and set kale aside.
Once potatoes are softened, add some of the vegetable broth to help cool some. Puree half of this potato mixture in food processor. Then return puree to soup pot. Add kale, salt, pepper, beans, and remaining broth.
Heat slowly until hot. Served with warm whole wheat bread and a salad, this makes a wonderful winter's night meal! Enjoy.
June Soyka Cook is the co-founder of Self-Healing Expressions. This holistic site offers a wide array of online mind body spirit courses including
The Healing Power of Food: Conscious Eating,
a course by Julianne Koritz, a registered, licensed dietitian. This nutrition course features printable recipes like this one.
Copyright © 2005 June Soyka Cook. All rights reserved. If you are interested in publishing this article, please email
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