At Roots Food Group, we are dedicated to providing nourishing, hearty meals that bring comfort and health to your dining table. Our White Bean and Kale Soup is a perfect example, blending the rich textures of cannellini beans with the vibrant, nutritious kale in a broth that warms the soul.
History of the Recipe
White bean and kale soup is a staple in Mediterranean cuisine, notably part of the Italian culinary tradition. In Italy, particularly in regions like Tuscany, similar recipes are known as 'Ribollita,' which translates to 'reboiled.' Historically, this soup was made by reheating the last vegetables and bread from the previous meals. Our version nods to this tradition, using simple, rustic ingredients to create a filling and flavorful dish.
Benefits
This soup is not only comforting but also packed with nutritional benefits. Cannellini beans are a great source of protein and fiber, which can help stabilize blood sugar levels and promote a healthy digestive system. Kale, a superfood, contains vitamins A, K, and C and antioxidants that may help reduce inflammation and promote heart health. The low-sodium chicken broth base makes it a heart-friendly option, suitable for those monitoring their salt intake.
Cultural Meaning
In many cultures, soups like this one symbolize home cooking at its best. They utilize seasonal, local produce and provide a communal dish for family and friends to share. This philosophy of cooking values sustainability, health, and the pleasure of simple, homemade meals.
The Recipe
Ingredients
- 2 Tbsp. olive oil
- 1 small onion (chopped)
- 2 (15 oz) cans of cannellini beans (drained and rinsed)
- 4 cups chicken broth (low sodium)
- 2 cups water
- 2 cups kale, stems removed and torn into 1-inch pieces
- Salt and pepper to taste
Directions
Step 1: Heat the oil in a saucepan over medium-high heat until shimmering. Add onion and cook until softened about 5 minutes.
Step 2: Mash one can of beans in a small bowl. Add the mashed beans, broth, and water to the saucepan and boil.
Step 3: Stir in the remaining beans (left whole) and kale. Reduce heat, partially cover, and simmer for about 20 minutes until the kale is tender. Season to taste with salt and pepper (1 tsp. salt and 1⁄2 tsp. pepper).
This White Bean and Kale Soup is ideal for a chilly evening or a nutritious lunch. It embodies the essence of wholesome, comfort food with deep roots in cultural heritage. Enjoy this soup with a slice of crusty bread for a comforting meal.
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