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

Ingredients:

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


Directions:

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.

Italian Sausage and Kale Pizza

The thing about pizza is that it's pretty much perfect anytime of the year. During spring and summer, there's even more veggies to pick from to put on top of them.

I made this really delicious pizza with my super easy pizza dough. Along with Italian sausage, I used bell peppers, red onions, kale, and mozzarella cheese.

I just really love this easy to make pizza dough, and the recipe easily doubles to make two pizzas. You can also use half regular white flour, and half whole wheat flour to give it an extra healthy boost.

Recipe for Italian Sausage and Kale Pizza

Ingredients:

 For pizza Dough:

2 1/2 cups all purpose flour
1 package all purpose yeast
1 cup warm water
2 Tablespoons olive oil
1 teaspoon white sugar
1 teaspoon salt
1/2 cup pizza sauce
1/2 pound of Italian sausage
1/2 bunch kale, sliced thinly
1/2 medium red onion, chopped
1 red bell pepper, seeded and sliced
1 cup shredded mozzarella cheese

Directions:

 Preheat oven to 400 degrees.
Cook sausage over medium heat, breaking it up as it cooks. Cook through thoroughly.
 In a medium bowl, dissolve yeast and sugar in warm water. Let stand until creamy, about 10 minutes. Stir in flour, salt, and oil. Stir until smooth. Let dough rest 5 minutes.

Turn dough onto a lightly floured surface and pat or roll into a round. Sprinkle with extra flour if the dough is sticky. Transfer crust onto a lightly greased pizza pan.
Spread a medium layer of pizza sauce on dough, and lay on kale, red onion, bell peppers, and sausage. Top with cheese.

Cook in the oven for 20-22 minutes.

Makes a large size pizza.

edible SEATTLE Magazine and A Recipe For Kale Soup

You don't have to live in Seattle to enjoy this beautiful and useful magazine, edible Seattle.

If you have a passion for eating and cooking delicious food, using what foods are in season, and sharing it with family and friends, I know you would love reading a copy.

Delicious and unusual recipes like Spiced Parsnip Cake with Bourbon Brown Butter Frosting are just a sampling of what can be found in edible Seattle.

The January/February issue has a fantastic article all about kale. I have really come to love and appreciate this healthy vegetable, and now use it in soups, salads, smoothies, and as a pizza topping.

Last month I made this hearty and delicious Italian Sausage, Noodle, and Kale soup that I shared here. The weather is still chilly in many places, including right here in Seattle, so I thought I would share it again.

If you are a foodie, do yourself a favorite and read edible Seattle magazine. You are sure to love it.

Recipe for Italian Sausage, Noodle, and Kale Soup

Ingredients:


 2 tablespoons olive oil
1 pound ground Italian Sausage
1 large yellow onion, chopped
2 carrots, diced
 1 tablespoon salt
1 tablespoon pepper
1 tablespoons Italian Seasoning
3 cloves garlic, finely chopped
6 cups chicken broth
1 1/2 cups egg noodles
1 medium bunch of kale, roughly chopped
 1 14.5-oz can diced tomatoes in juice
fresh or dried parsley for garnish

Directions:

 Heat 1 tablespoon of olive oil in a large, heavy pan. Break up and cook sausage through.
Remove from pan and set aside.
Add the other 1 tablespoon of olive oil, heat, and add onions and carrots. Cook until onions are soft, 4-5 minutes.
Add salt, pepper, Italian Seasoning and garlic, cook for 2 minutes more.
Add the broth and pasta and bring to a boil. Reduce heat and simmer until the pasta is just tender,
8-10 minutes.
Stir in the cooked sausage, kale, and tomatoes, cooking until completely heated through. Simmer for 15 minutes.
Remove from heat, and serve with sprinkled parsley on top.

Serves 4 dinner size portions.