White Bean and Kale Soup

Ingredient List

• 1 Tbs. olive oil
• 1 small onion, halved and thinly sliced (1 cup)
• 3 cups chopped kale
• 1 small garnet yam, peeled and diced (1 cup)
• 1 Tbs. smoked sweet paprika, plus more for garnish
• 1 Tbs. curry powder
• 1 bay leaf
• 4 cups low-sodium vegetable broth
• 2 15.5-oz. cans great Northern beans, drained and rinsed, divided
• 2 Tbs. red wine vinegar

Directions

1. Heat oil in saucepan over medium heat. Add onion, and cook 8 minutes, or until lightly caramelized, stirring often.

2. Add kale, and cook 4 to 5 minutes, or until wilted. Stir in yam, paprika, curry powder, and bay leaf; cook 1 minute more, or until fragrant.

3. Add broth, and bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until kale and yam are tender. Purée 1 cup beans with 3/4 cup water in blender or food processor. Add purée and remaining beans to soup. Simmer 10 minutes, then stir in vinegar. Season with salt and pepper. Sprinkle each serving with paprika.

White Bean and Kale Soup: Vegetarian Times Issue: March 1, 2008 p.71

Tuscan-Style Spaghetti with Kale and Cannellinis

For an easy way to wash kale, swish it around in a large bowl of water with 1 tablespoon salt, then rinse. The abrasive action of the salt works to remove grit. Serves 8.

Ingredient List
* 2 Tbs. olive oil
* 1 medium-size onion, diced (about 1 cup)
* 3 cloves garlic, minced (about 1 Tbs.)
* 1/2 tsp. crushed red pepper flakes
* 2 1/2 lb. kale, cut into 1-inch pieces (about 12 cups)
* 1 14.5-oz. can diced tomatoes
* 1 1/2 cups low-sodium vegetable broth
* 3/4 tsp. salt
* 1 15-oz. can cannellini beans, drained and rinsed
* 3/4 cup pitted black olives, chopped
* 1 12-oz. pkg. whole-wheat spaghetti
* 1/4 cup grated Parmesan cheese

Directions
1. Heat oil in skillet over medium-high heat. Sauté onion in oil 5 minutes, or until softened. Stir in garlic and red pepper flakes.

2. Add 6 cups kale, and cook 2 minutes, or until wilted, tossing occasionally. Add remaining kale, tomatoes, broth and salt. Cover, and bring to a boil. Reduce heat to medium, and simmer 15 minutes, or until soupy, tossing occasionally. Stir in beans and olives.

3. Cook spaghetti according to package directions. Drain, and return to pot with kale mixture. Cook 2 minutes over medium heat, or until pasta absorbs most of liquid. Sprinkle with Parmesan, and season with salt and pepper.

Nutritional Information
Per SERVING: Calories: 270, Protein: 10g, Total fat: 7g, Carbs: 46g, Cholesterol: 2mg, Sodium: 379mg, Fiber: 10g, Sugars: 5g

Vegetarian Times Issue: September 1, 2006 p.42

Garlicky Kale

Ingredients
2 pounds kale, about 2 bunches
4 tablespoons extra virgin olive oil
4 or 5 cloves garlic
pinch red pepper flakes
splash red wine vinegar
salt to taste
freshly ground black pepper

Cooking Instructions
1. Remove stems from the kale and chop the leaves coarsely. Wash and drain well but do not dry.

2. Heat a large sauté pan, add 3 tablespoons of the olive oil and enough kale to cover the bottom of the pan, and cook over high heat while stirring to rotate the leaves. Add more kale as the leaves wilt. When all the kale has been added, season with salt, cover and reduce the heat to medium.

3. Cook, stirring occasionally; the cooking time will depend on the maturity of the kale. Young kale will be tender after 4 to 5 minutes. It may be necessary to add a splash of water if the leaves begin to scorch. When the leaves are tender, remove the lid and allow any excess water to cook away.

4. Remove the kale to a warm bowl and set aside. Add the remaining tablespoon of olive oil to the pan along with the garlic and red pepper. Sauté just until you smell the aroma of garlic.

5. Sprinkle the garlic and red pepper over the kale and toss with a splash of vinegar. Adjust the salt and pepper to taste.

6. Serve warm or at room temperature.

Preparation time: 10 minutes | Cooking time: 20 minutes

Garlicky Kale: by FoodFit

Curly Kale and Chickpea Balti

1 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, crushed
1 tsp cumin seeds
1 tbsp ground coriander (go mad - grind your own!)
1 tsp turmeric
225g curly kale, cut into fine strips
1 x 400g tin tomatoes
1 x 400g tin chickpeas (drained and rinsed) - I always do mine from dried, so about 150g would do there
salt and black pepper to taste

sauté onion and garlic in the oil for about 3 minutes. Add spices and sauté for another 3 minutes. Add the kale, tomatoes and chickpeas. Bring to the boil, reduce heat and simmer for 5-10 minutes, or until kale is cooked.
season to taste, serve with rice of chapattis.

nibb'lous > curly kale and chickpea balti