White Bean and Kale Soup

deiv3

March 2

As winter's frosty embrace tightens its grip, there's nothing quite as comforting and nourishing as a steaming bowl of hearty soup. Among the plethora of options, White Bean and Kale Soup stands out as a beacon of warmth and wholesomeness. Its rich flavors and nutritious ingredients make it a staple in many households, offering not only sustenance but also a sense of comfort and well-being.

Imagine stepping into a cozy kitchen filled with the aroma of simmering vegetables and fragrant herbs. The sound of onions sizzling in olive oil fills the air, heralding the start of a culinary journey that promises both satisfaction and nourishment. It's in this setting that the magic of White Bean and Kale Soup begins to unfold.

At its core, this soup is a celebration of simplicity and versatility. With just a handful of ingredients—white beans, kale, aromatic vegetables, and flavorful broth—it transforms humble pantry staples into a culinary masterpiece. Each ingredient plays a crucial role, contributing its unique texture and taste to create a symphony of flavors that dance on the palate.

But beyond its culinary appeal, White Bean and Kale Soup carries a deeper significance. It's a dish that transcends boundaries, bringing people together around the communal table to share not only a meal but also stories, laughter, and love. Whether enjoyed on a chilly evening with loved ones or savored alone as a comforting embrace, this soup has a way of nurturing both body and soul.

In a world where fast-paced lifestyles often leave little room for mindful eating, White Bean and Kale Soup serves as a gentle reminder to slow down and savor the simple pleasures of life. It's a humble reminder that nourishment comes not just from the food we eat but also from the connections we forge and the moments we cherish around the table.

So as you embark on the journey of making White Bean and Kale Soup, let it be more than just a recipe. Let it be an invitation to embrace the warmth of the kitchen, the joy of cooking, and the simple yet profound act of nourishing both body and soul. With each spoonful, may you find comfort, sustenance, and a taste of home.

Here is some Important tips:
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

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.