Wednesday, January 28, 2015

Healthy Kale and Black Bean Veggie Soup

Part of my plan for getting healthier in 2015 is to eat more vegetables. I actually love vegetables and I do eat a lot of them. But like most of us, I could always add more.

I keep hearing that kale is over, and has lost it's trendy reputation. Well, I don't care. Kale is so healthy for you and can be put into so many recipes that I'll keep buying it and eating for a long time to come.

This is my basic veggie soup recipe with the kale and a can of black beans added. I eliminated  the salt and used salt-free Mrs. Dash. It tasted just as great without the salt.

I used an entire bunch of kale. It seems like a lot when you are putting it all into the pot, but it really cooks down. Be sure you wash it well, and just tear it with your hands into pieces.

Recipe for Kale and Black Bean Veggie Soup


1 bunch of kale, washed and torn into pieces
1 14 ounce can black beans, rinsed and drained
 2 tablespoons olive oil
1 large onion, chopped
2 stalks celery, chopped
3 carrots, peeled and chopped
3 garlic cloves, crushed
1 tablespoon Mrs. Dash Seasoning
5 cups chicken stock
3 large potatoes, peeled and cubed
1 14 ounce can diced tomatoes, drained
1 cup frozen corn
1 teaspoon pepper


Heat olive oil in large Dutch oven or heavy pot over medium-high heat. Cook onion, celery, carrots, garlic and Mrs. Dash. Stir occasionally, until onions are translucent, about 8 minutes.
Add stock and bring to a boil. Add potatoes, and bring back to a boil for 3 minutes. Add tomatoes, corn, kale, black beans and pepper. Reduce heat and simmer about 20 minutes, until vegetables are tender.

Makes 6 servings.


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