white bean kale soup healthy

美酒佳肴

冬季食谱系列:健康白豆汤

一月 20, 2021

Written By Coravin

Welcome, 2021. It’s nice to see you. The start of the new year is a great opportunity to turn over a new leaf and say, “Out with the old, in with the new.” 

When making resolutions this year, remember that you don’t need to overhaul your entire lifestyle and ditch the things you love in the name of “health.” Start by making small changes like drinking in moderation, choosing less-caloric wines, or cooking healthier meals (soup recipe below). 

We know – implementing some of these new habits is easier said than done. For drinking in moderation, having a Coravin wine preservation system helps. For understanding the calories in wine, our infographic can be your guide. Then, when it comes to cooking healthier meals, knowledge is key. Here are some basic tips:

  • Swap this for that: If a recipe calls for an unhealthy ingredient, swap it for a healthier, more natural option. For example, instead of pasta made with refined white flour, choose one made with whole grains. Also, explore other sources of carbohydrates that aren’t bread or pasta like legumes, starchy vegetables, or grains like quinoa, oats, and brown rice.

  • Veggies first: Let veggies be the star of the show. When you plan your meals around vegetables, you’re more likely to get your daily dose of fiber, vitamins, and nutrients. You’ll also feel full and energized – more so than you would with a carb or protein-forward meal. 

  • Go big on herbs and spices: If you’re worried that eating healthier means sacrificing flavor, that’s simply not true. Stock up on some of your favorite spice blends – we think everything bagel seasoning, smoked paprika, or granulated garlic makes everything taste better. Also, keep fresh herbs like parsley, cilantro, and dill in the fridge (stored in glasses of water is best) to freshen up any meal.

Hungry yet? Let’s get into that healthy white bean soup recipe. 

white bean kale soup healthy

Healthy White Bean Soup with Kale

Now it’s recipe time. This healthy white bean soup is packed with fiber-rich ingredients like beans and kale to fill you up and keep your belly happy and satisfied until your next meal. The recipe is vegetarian and can easily be made vegan by omitting the egg. If you’re looking for a wine pairing for this one, we recommend Frank Family Vineyards Chardonnay.

Ingredients

  • ¼ cup extra virgin olive oil

  • 1 large onion, chopped

  • 2 celery ribs, chopped

  • 2 large carrots, diced

  • 4 garlic cloves, minced

  • ¼ tsp salt

  • ¼ tsp red pepper flakes 

  • 1 large can diced tomatoes (28 oz.) 

  • 8 cups vegetable broth 

  • 1 fennel bulb – 2 Tbsp fronds (green leaves), minced; stalks discarded; bulb halved, cored and cut into ½ pieces

  • 1 can white beans (16 oz.), drained and rinsed

  • 8 oz. kale, trimmed and cut into ½ inch pieces 

  • 2 large egg yolks (omit for vegan)

  • ½ cup fresh parsley, chopped 

  • 1 Tbsp fresh oregano, minced

  • lemon wedges (optional)

Directions

  1. Heat 2 Tbsp of olive oil in a large pot over medium-high heat. 

  2. Chop the onion, celery, carrot, and garlic. Transfer veggies to the pot and cook for 2-3 minutes. 

  3. Add ½ tsp of salt, red pepper flakes, and remaining oil. Cook over medium-high heat, stirring occasionally until light brown fond begins to form on bottom of pot, 12-15 minutes. 

  4. Stir in tomatoes, increase heat to high and cook, stirring frequently until mixture is thick, 9-12 minutes.

  5. Add broth and fennel bulb to pot and bring to a simmer. Reduce heat to medium-low and simmer until fennel begins to soften, 5-7 minutes. Stir in beans and kale and cook until fennel is fully tender, ~10 minutes. 

  6. Whisk egg yolks in a bowl, then stir into soup. Stir in parsley, oregano, and fennel fronds. Season with salt and pepper to taste. 

Giving this recipe a try? We want to see your masterpiece. Tag us on social, @Coravin.