White Bean and Kale Soup

deiv3

February 2

Embark on a journey through the rustic landscapes of Tuscany with the Tuscan White Bean and Kale Soup, also known as Ribollita, a soul-warming dish that captures the essence of Italian comfort food. Born from the region's culinary traditions, this soup is a celebration of simplicity, utilizing humble ingredients like white beans, kale, and rustic bread to create a hearty and wholesome culinary masterpiece. With each spoonful, you'll be transported to the heart of Tuscany, where the fragrant aroma of simmering soup fills cozy kitchens and warms the soul.

At the core of Ribollita lies the versatile white bean, a staple in Tuscan cuisine. These creamy legumes, combined with the robust flavor of kale, create a hearty base that characterizes this iconic soup. The marriage of tender white beans and nutrient-packed kale not only provides a delightful texture but also elevates the nutritional profile, making Ribollita a comforting and healthful choice.

The name Ribollita, meaning "reboiled" in Italian, pays homage to the soup's traditional preparation method. Originally a peasant dish, Ribollita was reheated and enjoyed over multiple days, allowing the flavors to meld and intensify. This age-old technique enhances the soup's depth, transforming it into a rich and savory concoction that improves with time, making it a perfect make-ahead dish for both convenience and flavor.

The addition of rustic bread is a defining element of Ribollita, contributing to its unique character. Traditionally, stale bread is layered within the soup, absorbing the flavorful broth and transforming into a hearty, melt-in-the-mouth consistency. This ingenious use of bread not only reduces food waste but also adds a comforting and rustic quality to the dish, creating a delightful interplay of textures.

Herbs and aromatics play a crucial role in elevating the flavor profile of Ribollita. The fragrant combination of garlic, rosemary, and thyme infuses the soup with a Tuscan flair, transporting you to sun-drenched hillsides adorned with aromatic herb gardens. This aromatic medley imparts a savory depth that transforms each spoonful into a journey through the vibrant culinary landscapes of Tuscany.

In a world that often moves at a rapid pace, Ribollita stands as a testament to the timeless appeal of slow-cooked comfort food. Beyond its gastronomic merits, this Tuscan White Bean and Kale Soup embodies the spirit of community and tradition, inviting you to savor a bowl of warmth and connection. Whether you're a seasoned food enthusiast or a curious culinary explorer, Ribollita beckons you to experience the authentic flavors of Tuscany, encapsulated in a bowl of hearty, nourishing goodness.

Gut Health:
Plant-based diets are often associated with improved gut health due to the high fiber content from fruits, vegetables, and whole grains. A healthy gut microbiome is linked to better digestion and overall well-being.

Anti-Inflammatory Properties:
Many plant-based foods have anti-inflammatory properties, which can help in reducing inflammation in the body. Chronic inflammation is associated with various health issues, and a vegan diet may contribute to its prevention.

Sports Performance:
Contrary to the misconception that vegan diets lack protein, many successful athletes follow plant-based diets to enhance their performance. Plant-based proteins can support muscle building and recovery.

Reduced Risk of Foodborne Illnesses:
Plant-based diets eliminate the risk of foodborne illnesses associated with the consumption of undercooked or contaminated animal products.

Economic Impact:
A vegan diet can be more economical as plant-based protein sources tend to be cost-effective compared to some animal products. It may be a budget-friendly option for individuals or families.

Mindful Eating:
Adopting a vegan lifestyle often promotes mindful eating. Being more conscious of food choices and sources can lead to a healthier relationship with food and a greater appreciation for the environmental impact of dietary decisions.

Preservation of Biodiversity:
The expansion of animal agriculture often leads to habitat destruction and loss of biodiversity. Choosing a vegan diet supports the preservation of ecosystems and the protection of various species.

Culinary Diversity:
Veganism introduces individuals to a diverse range of cuisines and ingredients from around the world. Exploring plant-based cooking can be a culinary adventure, embracing flavors and techniques from different cultures.

Reduced Antibiotic Resistance:
The use of antibiotics in animal farming contributes to the rise of antibiotic-resistant bacteria. Opting for a vegan diet can be a way to reduce the demand for such practices and promote responsible antibiotic use.

Cruelty-Free Beauty and Personal Care:
Veganism extends to beauty and personal care products. Choosing cruelty-free, vegan alternatives ensures that your lifestyle aligns with ethical choices beyond just dietary preferences.

White Bean and Kale Soup

Vegan White Bean and Kale Soup

White Bean Cabbage Soup is a flavor-packed, 30-minute veggie bean soup! An easy soup recipe for any level of cooking skill and made for the Instant Pot or cooker. Cabbage soup with beans and vegetables makes eating a budget-friendly healthy nothing but boring!

Ingredients

2 tablespoons Olive oil or oil of choice
1/2 large White Onion, 1/4 lb or 1 cup chopped
2 large Carrots 1/4 lb or 1 cup chopped
2 rib(s) Celery 1/4 pound or 1 cup chopped
5 cloves of Garlic finely chopped
1 28oz can Chopped Tomatoes or Crushed Tomatoes do not juice
2 15 oz cans of Cannellini Beans (or any cooked white beans), drained and rinsed
4 cups vegetable stock or any broth
1/2 teaspoon Sea Salt
1/2 teaspoon Italian Seasoning
Optional 1/4 teaspoon Red Pepper
4 cups Kale (or Spinach) fresh or frozen

Instructions

White Bean and Kale Soup Instant Pot Recipe
Select "Saute" in Instant Pot and add OLIVE OIL.
When "Hot" appears on the screen, add ONION, CARROT, celery and GARLIC; Saute for a few minutes, stirring if necessary, until slightly softened.
Mix TOMATO, WHITE BEANS, VEGETABLE JUICE, ITALIAN SEASONING, RED PEPPER and SALT.
Secure the cap and turn the pressure relief valve to the "Seal" position.
Press "Cancel" on the Instant Pot. Select "Manual" or "Pressure Cooking" and set Instant Pot to "High" pressure for 1 minute.
Note: In real time, it takes about 15 minutes to pressurize the pot and cook the soup for 1 minute with the pressure.
Once the cycle is complete, let the Instant Pot sit uninterrupted for 10-15 minutes for a natural pressure relief (NPR).
Turn the pressure relief valve to the "Vent" position to release any remaining steam. Unlock and remove the cover.
Add KALE (or other greens); close the lid and let the cabbage rest for 5 minutes to wilt (keep the pressure valve open to prevent pressure build-up again)
Press "Cancel" or let the pot remain in "Keep Warm" mode.

White Bean and Kale Soup Recipe

Heat OLIVE OIL in a 3 qt soup pot over medium-high heat until shimmering (approximately 2 minutes).
Add ONION, CARROT, celery and GARLIC; Saute for a few minutes, stirring if necessary, until slightly softened.
Mix TOMATO, VEGETABLES, BEANS, SALT, ITALIAN SEASONING and (optional) RED PEPPER.
Boil the bean soup; then reduce the heat and cook for 10 minutes, stirring as needed.
Add kale (or spinach) and continue simmering until kale wilts.

Service and storage

Serve hot. Garnishing options: lemon zest, fresh parsley, croutons or grated Parmesan cheese.
Refrigerate in an airtight container for up to 5 days
To freeze, store in freezer-safe containers for up to 3 months.

notes

Can I use uncooked white beans for this white bean soup?
I don't recommend adding uncooked white beans to this recipe because they will need to be pressure-cooked for at least 30 minutes to fully cook, which will turn the vegetables into mush. You can cook the beans separately with this recipe, and add them to the soup after cooking in pressure cooker.
Can I substitute fresh tomatoes for canned diced tomatoes?
Of course it can! For canned tomatoes, you can sub 1:1 or adjust to your preference. Use whatever tomato variety you want! I personally don't bother to peel it as the skins will fall off naturally and become part of the soup. This is your call.