January

Tuscan Kale and Tomato Soup

This is a heart healthy soup to get you through those cold winter months whilst keeping you on track with your resolve. It incorporates lots of fresh veggies, Italian flavors, and a comforting kick to keep you warm. Instead of traditional white beans I use garbanzo beans, known in Italy as chi chi beans. Chi Chi beans are high in magnesium, potassium, iron and are full of fiber and protein. They keep their texture and firmness longer than white beans. I also like the unique texture they add to the soup!

Ingredients

1 medium onion, small dice
3 carrots, small dice
2 celery stalks, preferably with leaves, small dice
3 garlic cloves, minced
1 can of whole tomatoes, 1 lb/12 oz
32 oz veg stock. I like better than bouillon brand veg base
1 bunch Tuscan Kale or Regular Kale, cored and chopped very fine
1 can garbanzo beans, rinsed
1 1/2 Tbsp Italian Seasoning
1 tsp red chili flake
2 Tbsp olive oil
Salt and Pepper to taste

Chop and Drop, Simmer and Stir!

Notes: I like to use the largest soup pot I have for this. This allows more room for large amounts of kale to be added. The kale will eventually cook down into the soup but having the large pot helps. Also make sure to chop the kale very fine, almost like you would herbs. There is nothing worse than hot wet kale slapping you in the face while you are trying to enjoy a bowl of tasty soup. 

Directions:

1. In a large soup pot heat 1 Tbsp olive oil over medium high heat.
2. Add diced onion and a pinch of salt. Sweat onions over medium high heat for about 4 minutes. Adding salt at this stage helps to release the sugar and water from the onions and jump start the cooking process. 
3. Add carrots and celery and stir. Cook over medium high heat for another 7 minutes until just slightly tender. Note: I like to use celery stalks that have leaves on them. They add extra flavor and it's like getting free herbs from your celery. To dice them small I run my knife length wise from just beneath where the leaves start to sprout down to the base one or two times. Keeping the top in tact. This creates two or three long thin strands all connected by the tip of the celery. Then I can chop horizontally up the celery stalk creating a fine dice. 
4.  Take the Italian seasoning and crunch it with your hands into the pot. You want to awaken the dry spices. By adding them at this point it allows them to connect to heat, bloom and toast a bit. Add chili flakes. 
5. Sip wine!
6. Using a blender or hand mixer buzz up the tomatoes. You want a rough crush. I like buying whole tomatoes and crushing them myself because I can control the consistency better. I also like using whole products whenever possible. I think whole tomatoes taste better too. 
7. Add crushed tomatoes to pot and stir. Turn heat to medium and simmer veggies and tomatoes for 4 minutes allowing the ingredients to get to know each other and allowing some acidity to cook out of the tomatoes. This is a good time to season again gently with salt and black pepper. Note: Taste your stock for sodium and beware of added salt throughout the recipe.
8. After 4 minutes add veg stock and bring to a light simmer over medium high heat.
9. Add Kale to the pot. A little at a time or if you have a large pot, throw it all in there. Simmer and stir occassionally for about 10 minutes to allow your veggies to soften. 
10. Add the chi chi beans at the end. They only need to be heated through but can with stand some heat. Simmer for another 5 minutes. Adjust seasoning to taste and serve

I like to drizzle with a little olive oil on top for added richness and parmesan cheese if you're feeling fancy. 

Note: If you want to make the soup even heartier I sometimes add chicken. The rotisserie chickens from the grocers are great. Just remove the meat. Dice small and add at the same time you add the chi chi beans.