Tuscan White Bean Soup

This flavourful dish is great for a quick week night dinner. It can be made with or without the sausage. You can use rinsed, canned white beans or soak and cook your own dried white beans (I make them ahead of time). This soup is ready in about 20-30 minutes, it hearty and filling - with or without the sausage. The balsamic roasted cherry tomato add pop of freshness and balance to the dish.

Kale is a hearty dark leafy green which holds up well in a soup. Dinosaur or Tuscan kale tends to be more tender and is slightly thinner than curly kale. It cooks quicker and requires less massaging, if eating raw. Kale contains many of the nutrients found in other dark leafy greens plus more. Vitamin K, Vitamin A, Vitamin C, and the B-group vitamins to start. loads of fiber, calcium, potassium, iron, vitamin E, magnesium, protein, and mega 3 - fatty acids, PLUS a handful of flavonoids and carotenoids. Regular kale consumption helps aid the bodies natural detoxification process, helps to keep cholesterol level in balance, and reduces the risk of cancer. It is cardio-protective, antioxidant rich, and a strong anti-inflammatory.

Like most vegetables be sure to consume kale in its raw form as well as cooked, dinosaur kale is great in salads as it is more tender than curly kale. I always recommend giving kale a good massage before consuming raw, it more palatable and less fibrous. When using kale in soups be mindful not to boil it but add it to a simmering pot, the gentle cooking process will help to preserve the nutrients in the kale. A great goal to have for 2021 is to eat kale at least once week, rotating between raw and cooked. Kale too bitter for you to enjoy raw? Experiment with tender baby kale and balancing sweet and acidic aspects of the dish. (this February I'll be dishing all my salad secrets so be sure to stick around for that!)

INGREDIENTS

5 tbsp olive oil

2 shallots, thinly sliced

2 stalks celery, thinly sliced

4 cloves garlic, finely chopped

2 bay leaves

6 cups vegetable or chicken broth

2 cups cooked white beans

1 bunch dinosaur kale (about 3 cups cut into ribbons)

1 cup cherry tomatoes

2 tsp aged balsamic vinegar

Flat Leaf parsley for garnish

optional: mild Italian sausage

METHOD

Preheat oven to 400F Line a baking sheet with parchment paper and set aside. In a large pot, warm 2 tbsp olive oil over medium heat.

If using mild Italian Sausage : Remove sausage from their casing in small chunks, they'll almost look like meatballs. Stir occasionally, you'll want the sausage pieces to get some caramelization - cook for about 5-8 minutes, then remove from the pot and reserve.

Add the onions and sauté for about 5 minutes or until fragrant and softened.

Add the celery, garlic and 2 more tablespoons of olive oil, sauté for 10 minutes. Add the bay leaves and broth to the pot, along with the white beans and kale.

Add sausage back in if using.

Season with salt and pepper.

Reduce heat to low, cover and let simmer for about 15 minutes. While the soup is simmering, coat the cherry tomatoes in 1 tbsp of olive oil, 1 tsp balsamic vinegar and a pinch of salt.

Spread the tomatoes on the prepared baking sheet and roast for 20 minutes, checking on them after 10 minutes and shifting them around with a spatula.

The tomatoes are ready once they are shriveled and dark red. When ready to serve, remove the bay leaves and stir in roasted tomatoes, along with remaining 1 tsp balsamic and season to taste.

Garnish with parsley sprigs