Kat’s Kitchen: Whole Nutrition Escarole & Bean Soup
Welcome back to another installment of Kat’s Kitchen. We’re continuing on the soup train with another cozy bowl. It comes together in 1 pot in less than a half hour, making it perfect for busy moms, stressed out students, and anyone trying to make nourishment a little easier. I know when I’m tired of more involved recipes, this one always feels good to make, and tastes even better.
Escarole: This leafy green is hearty enough for soups and stews, and it’s high in multiple B vitamins (including folate) plus Niacinamide. These nutrients not only help prevent cardiovascular disease and colorectal cancer, but B vitamins help repair skin proteins. Escarole is also high in Vitamin A and Vitamin K, also found in the superfood kale. As if that wasn’t enough, it’s also high in a multitude of minerals, including potassium, calcium manganese, copper, riboflavin and iron.
Cannellini Beans: In addition to adding a big boost of plant-based protein to the soup, these beans are packed full of antioxidants with anti-inflammatory properties. They also are high in copper, folate, and iron, making them a well-rounded choice.
Full measurements and prep instructions:
- 2 tbsp cold-pressed olive oil
- 2 garlic cloves, chopped or minced
- 1 pound escarole, roughly chopped
- 4 cups chicken broth (sub vegetable broth if vegetarian)
- 1 15 oz can cannellini beans, drained and rinsed
- 1 oz parmesan (omit if vegan)
- Salt & pepper to taste
- Heat olive oil in a large pot over medium heat
- Add the garlic and saute until fragrant, about 15 seconds
- Add the escarole and saute until wilted, about 2 minutes
- Add a pinch of salt and give it one more stir
- Add the chicken broth, beans, and parmesan cheese
- Cover and simmer until the beans are heated through, about 5 minutes
- Season with salt and pepper to taste
- Ladle the soup into bowls (this recipe makes about 6 servings)
- Drizzle 1 teaspoon of olive oil over each bowl and serve with crusty bread
Notes from Kat:
See what I mean when I say it’s easy? Minimal prep work and cooking makes for an any-time meal that will still be incredibly filling and nourishing. It’ll keep you warm until spring thaws again.
To make it even easier, you can definitely make some swaps if you have a few of the ingredients and don’t want to run to the store. Escarole can be swapped for any hearty leafy green that works well in soups, such as kale, collard greens, chard or cabbage. Each will bring their own list of nutritional benefits, which can also be swapped depending on what your diet needs boosted!
We recommend cold-pressed olive oil for the same reason we cold-press our skincare ingredients: it locks in the nutrients. So all of that goodness you get in the healthy fats doesn’t decline while it sits on the shelf.
See you next time in the kitchen.