I am often asked for a list of “miracle” foods with magical
properties to ward off illness. These days, I find myself touting the
virtues of beans and lentils. Recent studies show that a daily helping
of beans can help reduce cholesterol while providing excellent nutrition.
When combined with nuts, seeds or grains, beans form a complete, high-fiber
vegetable protein. And kale is popular these days for good reason—in
can improve blood glucose control in diabetics, lower the risk of cancer,
lower blood pressure, improve bone health, lower the risk of developing
asthma and more!
- 2 tablespoons olive oil
- 3 medium carrots, peeled and diced
- 3 medium parsnips, peeled and diced
- 1 large onion, chopped
- 1/2 small (1 cup) butternut squash,
- peeled, seeded and chopped
- 4-6 cloves garlic, minced
- pepper to taste
- 3 medium tomatoes, chopped
- 8 cups reduced-sodium chicken broth
- 2 15-ounce cans white navy beans,
- drained and rinsed
- 4 cups baby kale leaves
- In a large soup pan, heat olive oil over medium high heat. Add carrots,
parsnips, onion and squash. Cook and stir vegetables until they begin
to soften, about 5 minutes.
- Add garlic and pepper; stir through vegetable mix.
- Add tomatoes and continue to cook 5 minutes.
- Add chicken broth. Bring to a boil. Reduce heat to medium-low, cover pan
and let vegetables simmer until soft, about 15 to 20 minutes.
- Add beans and heat through.
- Stir in kale, cook until leaves begin to wilt.
- Serve and enjoy with a cold crisp salad marinated in a lemon/olive oil