Everyone has ‘their’ soup. The one which makes them feel like they are supping a great big cuddle, to lift their spirits when they are ill, which makes a quick lunch that more poignant. For me it’s a classic Cream of Tomato Soup. It was […]
I am lucky enough to have a friend who embraces veggies and throws together meals with them so well I want to recreate their fantastic flavours as soon as I return home. And this Italian Kale Stew came about as a direct result of a wonderful afternoon at her house. And finding some fresh full-stem kale at the local farm shop which I just had to have.
While I have called this a stew, it could also be termed a very full broth, although I think the chew factor always changes something from soup to stew! It’s just perfect for the winter as it is hearty but certainly not stodgy or unhealthy. In fact the high vegetable content, especially the kale which is packed with filling fibre but zero calories and is rich in antioxidants, vitamin C and a number of minerals many of us are deficient in, is perfect for keeping you feeling in tip-top condition this winter and balancing the approaching Christmas excess. The beans add protein and make it a satisfying meal. And it’s such a cheap dish to make it’s perfect for both saving money and losing the extra Christmas pounds in the New Year.
I like to serve this with fresh bread, to mop up the juices, or a homemade quiche but it’s just as yummy on its own.
Italian Kale Stew
- Splash of oil or water
- 2 carrots, diced
- 2 sticks of celery, diced
- 1 large onion, diced
- 3 teaspoons garlic, finely chopped or minced
- 100ml red wine (optional)
- 400g tin of chopped tomatoes
- 1 vegetable stock cube dissolved in 1 litre of water
- 2 tablespoons of tomato puree
- 2 teaspoons mixed dried Italian herbs or dried oregano
- 300g kale, hard stalks removed, sliced
- 400g tins of beans, for example black eyed, flageolet, borlotti, cannellini beans
- Step 1 Place the oil/water, carrot, onion, garlic, celery and kale into a large saucepan and cook with the lid off for 5mins, add a little water if it starts to stick.
- Step 2 Remove the lid and if using add the red wine, cook for a couple of minutes on a medium heat then add the tin of tomatoes, herbs, the vegetable stock, tomato puree and kale.
- Step 3 Bring to the boil and simmer for 10mins with the lid on.
- Step 4 Remove the lid and simmer for another 5mins or until all the vegetables are just cooked before adding the drained tins of beans.
- Step 5 Cooks for a few more minutes so the beans are heated right through then season with salt and pepper to taste and serve.
There is nothing better than free food! And this soup practically was. Even though winter is approaching nature is still providing some fabulous freebies. On a recent walk I found myself walking on a carpet of chestnut cases – many of which still filled with […]
I had one of ‘those’ shopping trips this week – without checking what was in the fridge I hit the shops and was more than a little surprised that we already had 1kg of carrots in the chiller drawer when I slipped the second kilo […]
A friend and I were talking recently and she was saying how she would like to see more soups on this blog because she a) loves them b) looks at recipes and they seem to be long and overwhelming. To be a soup is a quick fix when I don’t have time to make something or I have veggies which need using up. They are perfect if you want to turn your kitchen zero waste and this Spicy Sweet Potato Soup really packs a flavour punch too.
At this time of the year particularly sweet potatoes are your friend as they are full of bug-busting vitamin C and iron. The coconut has antimicrobial fatty acids to kill off a range of ills. And with the chilli edge if you do have a cold this should clear your tubes and nourish your soul.
I often roast up a big bag of sweet potatoes to use across a number of dishes. If you are using already cooked potatoes that then this soup is ready in 5minutes. I have given a guide to making it with raw potatoes. This soup also freezes really well so make a massive pan of it and you are set for a few weeks. You can also add more water to the finished blended soup if you don’t like your soups mega thick.
Spicy Sweet Potato Soup
- 3 large or 6 small peeled sweet potatoes
- 3 crushed cloves of garlic
- 2cm root ginger, finely grated
- Splash of oil
- 1/2 tsp chilli flakes
- 600ml vegetable stock
- 100g creamed coconut, broken up well or grated
- Step 1 Fry the ginger and garlic in the oil for about 20seconds then add all the other ingredients. Bring to the boil.
- Step 2 Simmer together for about 15minutes, the potatoes should be soft.
- Step 3 Blend with a hand blender or cool a little and blend in a closed top blender. Water down to your taste.