November 8, 2012 by healthwisehome
I didn’t realize how often we have soup for dinner until I started this blog. Needless to say, we love a good bowl of soup! The recipe that I am sharing today was one of the first soup recipes that I introduced my kids to. It has evolved over the years into what I believe to be a healthy, hearty, and versatile Vegetable Bean Soup. This soup takes about 30-35 minutes to make from start to finish, is very simple, and taste great left over. It even freezes well! It is full of vitamins and minerals, anti-aging and disease fighting phytonutrients, antioxidants, and lots of fiber. And everyone in our house thinks that it taste great.
A few tips if you think that you family will be hesitant to try this veggie-loaded soup:
- Chop your vegetables up into mini-sized pieces. Some children will resist eating foods that have large chunks of vegetables in it. On the other hand, if you child loves carrots, make sure that they are visible in the soup (don’t chop them up too small).
- Let your children help make the soup. I have found that my kids are more likely to try something if they had a hand in making it.
- Don’t give up. It probably took about 5-6 times of exposing my youngest son to soup before he would give it a fair chance. Encourage your child to at least try the soup and expose them to it often. Eventually they may surprise you.
- I think that it is always important to talk with your children about why eating healthy foods is important. While you are eating, point out some of the vegetables that are in the soup and talk about how they can benefit them in a way that they can relate to (carrots: important for good eyesight; kale: contain lots of calcium to help make your bones strong, etc.).
- 6 cups organic, low-sodium vegetable broth (or you can make your own)
- 2 cloves garlic, minced
- 3 (15 ounce) cans Cannellini Beans, rinsed and drained
- 2 Tablespoons olive oil
- 1 medium onion, diced
- 2 ribs celery, diced
- 2 medium carrots, diced
- 1 cup packed, finely chopped or pureed kale (see note at bottom)
- 1 can no salt added petite diced tomatoes
- 1 teaspoon sea salt
- 1/4 cup fresh parsley, chopped
- 1 cup Parmesan cheese, grated (optional)
- Place beans, stock, garlic, and kale in a large pot. Bring to boil, reduce heat to medium low, and simmer for 20 minutes.
- Heat a large skillet over medium-high heat. Add olive oil and saute onion, celery, and carrots for about 5-6 minutes.
- Add tomatoes and salt to vegetable mixture and continue to cook another 3-4 minutes.
- Add vegetables to the beans and stock. Add fresh parsley. Cook soup for an additional 15 minutes.
- Serve hot with grated Parmesan cheese on top, if desired.
** If you want to add kale into your diet, soups are a great place to start! When I first started adding kale into this recipe I would put a few handfuls into my food processor and really shred it up into tiny pieces. Once my kids became more familiar and comfortable with the added green, I was able to just add torn pieces of kale into the soup.