My garden right now is brimming over with kale, so it goes inside my smoothies, juices, stir fries, salads and also soups. Even though it's summer here, there's been a few windy nights which have made this light yet warm dish perfect. It tastes great cold too as it's vegetables only with no oils. I have this as a main meal mostly, it is quite filling or have it as a lovely side dish to some cold salad.
Kale in the last few years has gained popularity as a superfood, being one of the healthiest vegetables available. It's high in fiber, iron, Vitamin K, A & C, low in calories and has zero fat. Per calorie it has more iron than beef and more calcium than milk. It's a good source of potassium, manganese, phosphorus and copper. I have been growing kale in my garden for years, they are hardy, easy to maintain and I use it almost daily from salads, soups, juices to smoothies.
Lima beans, also known as butter beans, are rich in protein, fiber, iron and B vitamins. Being a low fat source of protein, they're a great alternative to meats, and provide you with many essential nutrients. You can actually use any sort of beans, although I find either lima or white beans go the best with this soup. Lentil can be used as well.
Lima beans, also known as butter beans, are rich in protein, fiber, iron and B vitamins. Being a low fat source of protein, they're a great alternative to meats, and provide you with many essential nutrients. You can actually use any sort of beans, although I find either lima or white beans go the best with this soup. Lentil can be used as well.
Hearty Kale & Lima Bean Soup
6 large stems curly kale
3 stalks celery
2 carrots
1 shallot
1 spring onion
2 cups vegetable stock
1 can organic white beans
1 TBS lemon juice
1 tsp garlic
1 tsp ginger
1/2 tsp turmeric
1/2 tsp coriander powder
1/2 tsp thyme leaves
1. Chop the celery, carrot, shallot and spring onion into bite size pieces
2. Add the ingredients into a large pot with the spices and lemon juice (the kale and beans go in last)
3. Bring to boil for 10 mins then turn the heat down to med and continue to boil for another 10 mins
4. Chop the kale into small pieces
5. Rinse the can of beans (for this soup I used organic butter beans) well with filtered water
6. Add the beans and kale, bring to boil
7. Turn the heat to low-med and simmer for 15-20 mins depending on how soft you want the vegetables
8. Turn the heat off and let sit for 10mins and make a meal or if, or serve it up as a side dish
2. Add the ingredients into a large pot with the spices and lemon juice (the kale and beans go in last)
3. Bring to boil for 10 mins then turn the heat down to med and continue to boil for another 10 mins
4. Chop the kale into small pieces
5. Rinse the can of beans (for this soup I used organic butter beans) well with filtered water
6. Add the beans and kale, bring to boil
7. Turn the heat to low-med and simmer for 15-20 mins depending on how soft you want the vegetables
8. Turn the heat off and let sit for 10mins and make a meal or if, or serve it up as a side dish
