Happy
Tuesday!
Here is a recipe to help spice up this week’s dinner menu! Yesterday I spent my snow day doing one of my favorite things, cooking. The snowy day had me in the mood to create one of my favorite soups, a white bean, kale and chicken soup. I started my day early, beating the storm to take a trip to Tendercrop Farms in Dover where I purchased some local produce and poultry for the soup. The heartiness and simplicity of this soup makes it a perfect mid-week dinner during the winter season. Store bought soups can be highly processed and largely concentrated with sodium; making soup at home can help eliminate these concerns!
Prep time: 15 minutes Cook time: 20 minutes Total time: 35 minutes Serving size: 5
Ingredients:
- 3 Tablespoons of olive oil
Olive oil is rich with “healthy fats”
- 2-3 Cloves of garlic, minced
Don’t underestimate garlic! Garlic is a well-rounded food source containing a broad range of both minerals and vitamins.
- 1 Pound of raw kale, chopped
The buzz surrounding kale is the real deal. Kale is full of vitamins, minerals, essential amino acids, omega 3’s and the list goes on!
- 1 Can of small white beans, drained and rinsed (or use local dried beans from Baer’s Best!)
White beans provide a significant amount of protein, folate, fiber, omega 3’s and are full of minerals.
- 1 Large cooked chicken breast (pre-chopped before adding to the soup)
Adds flavor and fullness to the soup along with an abundance of protein
- 1-2 Large Carrots, cut to your preference of size
VITAMIN A!
- 6 oz. of Vegetable broth or chicken broth (added for additional flavor but not essential)
When adding a broth look for a low sodium option or use broth that you have made at home from a previously roasted chicken
- 3 Cups of Water (or just unti
l ingredients are covered)
Steps:
1. Add olive oil and garlic to a medium sized pot. Cook under low heat until the garlic is soft and fragrant.
2. Add kale and cook until wilted down into garlic and oil.
3. Add your carrots, white beans and water/broth. Bring to a boil and then turn down to simmer until beans and carrots are cooked through.
4. Add chicken to warm.
5. Sprinkle with Pecorino Romano and Serve!
A big thank you to my family for giving me this recipe to share with you all!