Kale provides an earthy flavor and more nutritional value for fewer calories than almost any other food around. According to Dr.Joel Furhman, one pound of kale has more protein than one pound of beef! It is also high in Vitamin A, Vitamin K, Vitamin C, Magnesium, Iron, and Zinc. According to the Aggregate Nutrient Density Index (ANDI), Kale is ranked as your best bet for optimal nutrition in the fewest calories. Here's a recipe to help you try this superfood, just in time for this Winter Chill:
Savory Kale & Cannellini Bean Soup
Ingredients
2 tablespoons extra-virgin olive oil
3 cups low-sodium chicken broth
2 cups water
1 cup white wine
3 potatoes, halved and sliced
1/2 teaspoon chopped fresh rosemary
1/2 teaspoon chopped fresh sage
1/2 teaspoon chopped fresh thyme
1 (16 ounce) can cannellini beans, rinsed and drained
2 cups finely chopped kale leaves
1 small red chile pepper, seeded and chopped fine
ground black pepper to taste
Directions
1. Heat the olive oil in a large Dutch oven over medium heat; cook and stir the onion until softened and translucent, about 5 minutes. Stir in the carrot and garlic, and cook for 5 minutes more.
2. Pour in the chicken broth, water, and white wine; stir in the potatoes, rosemary, sage, and thyme. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until the potatoes are tender, about 20 minutes. Add the cannelini beans, kale, chile pepper, and black pepper, and simmer, covered, for 30 more minutes.
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