Make: White bean & brassica soup

This recipe features the hottest green vegetables on the block, the shining star of the brassica family, kale and it’s supporting star broccolini.

Unlike cabbage (also from the brassica family along with cauliflower and broccoli), kale doesn’t form a head and so may look a little like spinach in this respect.

In Australia, kale lovers are spoilt for choice with varieties that include curly, ornamental, Cavallo Nero and Tuscan kale.

The nutrition low down on kale is that it’s a great source of a bunch of important nutrients including fibre, potassium, folate, vitamin B6, A, C and K, calcium, magnesium, manganese, and copper.

Brocolini is a newer kid on the brassica block. Developed in Japan in the early nineties, it’s a cross between broccoli and Chinese kale. It’s been available here in Australia since 1999 and is widely grown around the country.

Broccolini is similar to broccoli in the nutrients it provides and you’ll get a good dose of fibre, potassium, folate, vitamin C and K in every serve.

White bean & brassica soup with gremolata

Serves 4

1tbsp olive oil
1 leek, finely sliced
3 cloves garlic coarsely diced
1 bay leaf
1L homemade or premium liquid chicken or vegetable stock
2 x 400g can cannellini beans, washed and drained
1 bunch of broccolini, stalks diced, heads left intact
½ bunch Tuscan cabbage/cavalo nero, centre veins removed and finely sliced
4 slices dark rye bread toasted and sliced to serve

Gremolata

2tbsp finely chopped flat leafed parsley
1tsp lemon zest
2bsp grated parmesan
½ clove garlic, crushed/minced
½ small red chili finely chopped (optional)

Heat oil in a heavy based sauce pan over a medium heat, add leek, garlic and bay leaf and sauté gently till soft but not coloured. Add stock and 1 cup water and bring to the boil.

Reduce heat add beans, broccolini and cavalo nero and simmer gently for 3 minutes or until greens are wilted and stalks tender – avoid overcooking.

Meanwhile, combine parsley, parmesan, lemon juice, chilli if using and garlic together in a small bowl by rubbing gently together with the tips of your fingers (this ensures the chilli, garlic and zest oils infuse the mixture).

Serve soup immediately with rye toast and a generous sprinkle of gremolata

Note:

You can mix and match any of the brassica group in this soup. Try substituting the broccolini for broccoli or cauliflower and the cavalo nero with savoy cabbage, gai larn or Brussels sprouts
This soup is best served immediately as while the flavours remain you will lose the lovely bright colours when you cook and reheat to serve later.
Canned beans are so convenient and if you give them a good wash you reduce their salt content considerably. If you want to use dried beans for this recipe start with around 1 cup and soak and cook them as directed on pack.

If you’d like to know more about the amazing benefits of star veggies like kale and broccollini, take a stroll over to Veggycation and soak up all their great facts and stats. You may even make yourself some new veggie friends.

Enjoy