Jun 292012
This light summer soup uses dried sprouted beans instead of regular beans. Sprouted beans have more amino acids, vitamins and minerals than regular beans, and they cook up really quickly – there is no need to presoak them before boiling. I used TruRoots organic sprouted bean trio. If you don’t have sprouted beans, you can substitute a couple of cans of rinsed white beans instead.
Ingredients
- 2 cups dried sprouted beans
- 1 bay leaf
- 6 cups water
- 1 Tbsp olive oil
- 1 medium onion, diced
- 6 cloves garlic, minced
- approx 32 oz (1L) chicken or vegetable broth
- 1 – 28oz (769 ml) can diced tomatoes
- 1 Tbsp oregano
- 4-5 cups packed kale, torn into bite-sized pieces (about 1 head of kale)
- salt and pepper to taste
Directions
- In a medium saucepan, add the dried sprouted beans, bay leaf, and the water and bring to a boil. Boil for 15 minutes, drain and set aside.
- In a large saucepan, add the olive oil, garlic and onions and sautee until soft.
- Add the cooked beans, bay leaf, oregano, chicken or vegetable broth and diced tomatoes. Bring to a boil and simmer 10-15 minutes.
- Add the kale and cook 5 minutes more.
- Remove the bay leaf and serve with salt and pepper.
| Sprouted bean and kale soup | Serves 6 |
| Calories | 272 |
| Total Fat | 3.6g |
| Total Carbohydrate | 47.6g |
| Dietary Fibre | 10.9g |
| Sugars | 2.0g |
| Protein | 15.8 |
We had this for dinner and everyone gave it a thumbs up. I really enjoy kale and bean soups but I’d never tried sprouted beans before – they cook up so quickly I was able to throw this together in a flash with no planning ahead. Thanks Sandra!