PASTA AND BEAN SOUP WITH KALE
7:37 PM
I awoke from my slumber this morning and felt it was a soup kind of day. I don't know about you, but I love my soups! They can be so hearty and filling. This is one of those soups you can count on to leave you feeling satisfied. All the ingredients come together for a flavorful and hearty soup that you will come back to again and again. The recipe will make enough to feed a large family, or if not feeding a large family you will have leftovers to easily reheat and enjoy. I highly recommend using a stock pot since it will yield a lot of soup. You'll be happy to have leftovers as it's gets better as it sets!
I chose to use black eyed peas here but you can use whatever beans you prefer, just be sure to take a look at the bean cooking guide for your cooking times if using dried beans. Black eyed peas are a high protein and fiber bean, containing 11 grams of protein per serving and 5 grams of fiber. After soaking overnight, they took just under 1 1/2 hours to finish up. For the pasta I have used this quinoa & brown rice fusilli pasta from Trader Joe's. Again, use whatever paste you prefer. The pasta adds more protein and fiber making this a great hearty soup full of all the nutritious essentials to keep you healthy and feeling your best.
Kale is king of the leafy greens and is packed full of goodness! We all know by now that it's a powerhouse of vital nutrients like vitamin K, A & C. It also has high levels of manganese, copper, fiber and calcium. Plus it has a good amount of protein for a leafy green. I used Tuscan kale (aka, lacinato or dinosaur kale) for this recipe and it was delicious. It has such a rich deep green color and is one of my favorite kale varieties.
Warm and hearty, it's an all-around wonderful soup to enjoy throughout the year!
PASTA AND BEAN SOUP WITH KALE
Ingredients
- 1 pound dried beans (black eyed peas, cranberry or great northern beans) or 3 cans (15 oz) various beans, drained and rinsed
- 1 tablespoon grapeseed or olive oil or 3 tablespoons water (for water saute)
- 1 medium yellow onion, diced
- 2 garlic cloves, minced
- 2 large carrots, sliced
- 1 bunch Tuscan kale (about 4 loose cups), center stems removed and roughly chopped
- 2 large organic tomatoes, diced (I leave the skin on) or 1 can (15oz) crushed canned tomatoes with juice
- 8 cups vegetable broth, water or combo
- 1 tablespoon dried thyme or 2 tablespoons fresh
- 2 teaspoons dried sage or 3 -5 leaves, chopped
- 2 -3 teaspoons smoked paprika, optional
- 3 bay leaves
- a pinch or two of red pepper flakes
- himalayan salt & cracked pepper, to taste
- 8 oz of pasta of choice, cooked
- almond parmesan and lemon, for serving
1. If starting with dried beans. Pre-soak your beans overnight, or at least 8 hours, in a large pot of water filled two to three inches above the beans. Drain and rinse well, set aside. After pre-soaking, different beans will need to cook and simmer for different times. Cranberry beans need 45 minutes or so cooking time, while northern beans & black eyed peas need about 1 - 2 hours. Follow this guide for further cooking times depending on your beans of choice: Cooking Beans
2. In same pot you pre-soaked your beans in, add oil/water and heat over medium heat. Add onion and cook until translucent, about 5 minutes. Add in garlic, carrots, thyme and sage cook another minute or so. Add in broth/water, beans, bay leaves, tomatoes, kale and red pepper flakes, bring to a boil, cover, reduce heat to low and simmer until beans are done (time varies depending on beans...my black eyed peas took just under 1 1/2 hours), stirring occasionally. If using canned beans, add in when beans are called for and cook for 30 - 40 minutes, stirring occasionally.
3. While the soup is simmering cook your pasta according to package, set aside. Once soup is ready, remove bay leaves, add in pasta and cook 5 more minutes, taste for seasoning adding salt and pepper to taste. Serve with a dusting of almond parmesan and a squeeze of lemon for brightness. Pairs great with crusty artisan bread or warmed corn tortillas.
Serves 6 generously.
Notes:
Feel free to use 3 cans (15oz) beans such as kidney, cannellini, pinto or northern in place of dried beans. Just be sure to drain and rinse them. Skip the first step and go right into step 2 instead.
I've made this and added the smoked paprika and it was delicious! It is now an option in the recipe. I've also used a mix of canned kidney beans, pinto beans and black beans, and have even added in some mushrooms and used quinoa pasta...just goes to show this a very versatile recipe...almost anything goes and it's still delicious...gotta love it!
Use any pasta type you like from shells, macaroni, penne, bowtie, ditalini, etc. My pasta grain of choice is spelt, quinoa or rice pasta. The latter two being gluten free. If you're not gluten intolerant you can use spelt and whole wheat. If you're not following any sort of diet, use whatever pasta you prefer.
If you don't have garlic on hand, use 1/2 teaspoon garlic powder when adding the other herbs and spices.
Enjoy!
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