Kale + White Bean Chowder
 
Prep time
Cook time
Total time
 
This autumn soup is loaded with nutrition, is super simple to make and hits the spot on a dark and dreary fall day. I cooked up a batch of white kidney beans also known as cannellini beans in my awesome slow cooker the other day and have been eating them like crazy. I prefer to eat beans cooked from scratch, and not from the can as much as possible. They just taste so much better and make me feel better when I do. If you don't feel like making them from scratch, you can simply use canned beans, but be sure to buy the organic kind, free of BPA. Cannellini beans and kale pair so nicely together and the added ginger adds a some extra warmth. I hope you enjoy this calcium-loaded meal as much as I did.
Author:
Serves: 4 to 6 people
Ingredients
  • 3 cups vegetable stock
  • 2 cups water or more, to desired thickness
  • 2 tbsp coconut oil
  • 1 large white onion, diced small
  • 3 garlic cloves, minced
  • 1 tbsp minced or grated ginger
  • 3 large carrots or parsnips, sliced into half moon shapes
  • ¾ cup pureéd or chunks of butternut squash, optional ( I had some leftover cooked squash and threw it in)
  • 1 medium-sized head of kale, destemmed and chopped into bite-sized pieces
  • 3 cups cannellini beans (approx. 2 -14 oz cans, rinsed and drained)
  • 1 tbsp tamari, optional
  • 1 tbsp apple cider vinegar
  • ½ to 1 tsp salt, more or less to taste
  • ¼ tsp freshly ground pepper
Instructions
  1. In a medium-sized heavy pot, sauté chopped onion in coconut oil, until softened, approximately 7 minutes or so.
  2. Add the minced garlic and ginger and sauté for a few more minutes. Add a bit of water if things start to stick.
  3. Add the carrots or parsnips and stir to coat in the spices.
  4. Next add the vegetable broth, the squash if using and half of the beans.
  5. Pureé the rest of the beans in a blender or food processor with a bit of water, just enough water to aid in blending.
  6. Add the puréed beans to the pot with the rest of the ingredients and simmer on medium-low heat for 15 to 20 minutes until the carrots or parsnips are tender.
  7. Simmer on medium-low heat for 15 to 20 minutes until the carrots or parsnips are tender.
  8. Add more water to the pot to thin out to your desired consistency. I preferred it a bit thicker so 2 cups worked well for me.
  9. Add the chopped kale and heat through until just wilted. Add the tamari, apple cider vinegar and season to taste with salt and pepper.
Recipe by at https://www.cathyrussellcreativenutrition.com/kale-and-white-bean-chowder/