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Hearty Vegetable and Bean Soup

January 28, 2015 By Jessica

I’m sure you’re feeling the winter chill (who isn’t? — especially the east-coasters who have been hit with lots of snow), and could use a big bowl of some hot soup filled with tons of filling veggies, if so, then this recipe is for you.

I made this for my three younger boys who got the flu, one after the other. First my thirteen year old, then my youngest twin (who decided to eat his brothers’ half-eaten toast that was sitting in his room), and eventually his twin who wanted to comfort with kisses – when I saw him laying next to his brother watching TV and hugging him I knew we were not done with this just yet. It breaks my heart when my kids are sick.

Two weeks of the flu. Two long weeks.

Seeing your kids feeling miserable, is a mother’s nightmare, hence the long hiatus from blogging recipes. Still cooking, but no time or desire to write/post recipes. Thankfully, my boys have been good-as-new since Sunday and went back to school last Monday and am back to sharing recipes with you darling viewers. I’ve missed you and hope you haven’t been hit with it.

Back to school (said with a breath of relief). Miraculously, my husband, oldest son and I bypassed it – it may have been all the vitamins and sauerkraut shots we were taking. We upped the ante!!

So, with the flu came soup and natural remedies to try to speed up healing. Chicken soup and this hearty vegetable bean soup was just about all they would eat without feeling nauseous. Fortunately, they were feeling great by my oldest son’s birthday (last Monday) and had their big appetites back in full swing. I made my his favorite dish – bibimbap! A feast in a bowl that I can’t wait to share with you soon … also kimchi pancake AND a no-bake peanut butter chocolate pie for dessert. Not that those two go together per culinary standards but it’s what he wanted  – and we were all happy he did – recipes coming SOON!

In addition to soups, I also gave them a bunch of other stuff to rid that pesky flu like shots of sauerkraut “juice” (liquid from fermented sauerkraut – an effective probiotic to multiply good gut flora), manuka honey (16+ enzyme one is the most active and best anti-viral, also great cough reducer and throat soother), Propolis Elixir (a New Zealand brand that I find to be the best natural cough medicine and helps with headaches), a homemade concoction of fresh minced ginger, garlic, raw honey and apple cider vinegar (this one I had to push them to take – not as tasty as the soup, but an amazing anti-viral and anti-bacterial), crystallized ginger to suck on (for nausea), dye free liquid Motrin (reduce fever), and lots of Lysine, Vitamin C, D and Zinc Picolinate (immune system boosters). What I don’t EVER give is Tylenol, a glutathione reducer that has actually been proven to weaken the immune system, especially when taking antibiotics or fever reducers. Here’s more on that … http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3261751/ … thought I would share my bundle of flu fighting remedies …hopefully this bit of information helps, if needed, but hoping you won’t! I have more good nutritional info on my Nutrition Pinterest board …

This hearty (and quite tasty, I will add) soup full of anti-oxidant rich veggies and protein-packed beans should help keep you going strong (and hopefully healthy) this winter … I think you will love it as much as we did.

Enjoy!

 

hearty greens vegetable soup gluten free dairy free soy free vegan

 

Ingredients:

1 bunch dino kale, coarsely chopped
1 bunch red kale (the purple one) coarsely chopped
1 bunch swiss chard (I used rainbow), coarsely chopped
2 large onions, diced
1 large garlic bulbs, peeled and chopped finely
6-8 carrots, peeled, sliced
4-5 celery stalks, sliced
3-4 tablespoons kosher salt, or to taste, plus about 1/8 cup for salting greens
1-2 tablespoons crushed black pepper, or to taste
4 cups vegetable stock
4 cups water (or use more vegetable stock)
1 can white beans, drained (I used great white northern variety)
1 can garbanzo beans, drained
2 tablespoons coconut oil
2-3 tablespoons grape seed oil

 

Preparation:

Place washed kale and swiss chard (I tear them in half as these leaves take a lot of space) in a very large bowl of water, about 3 quarts full and sprinkle an 1/8 cup of kosher salt over the greens, enough to coat most of the greens. Press the exposed leaves down into the water and let it sit for 20-30 minutes to remove any bugs or debris. See note below.

Meanwhile, peel the garlic by slicing off the bottom of the garlic bulb, and break apart cloves. Then bang each clove (with the thickest part of a chef’s knife) with a good whack. The skin will tear to reveal the garlic clove. Remove the skin to chop finely. Dice onions. Set aside.

Peel and trim carrots, then slice in 1/2 thick circles. Trim ends of celery and slice the same thickness. Rinse the greens and chop coarsely. Set aside.

Set a large dutch oven (5 quart size) on medium high heat, add coconut oil and grape seed oil (no coconut flavor will be detected, promise!), add onions, stirring often. When opaque and lightly browned, add garlic and cook until browned. Add carrots and celery, stirring occasionally for a few minutes. Add salt and pepper. Add water and vegetable stock. When the liquid comes to a boil add the chopped greens, white beans, and garbanzo beans. Cook another 3-5 minutes until greens have wilted. Serve hot.

Note: This freezes well in freezer safe, airtight containers and keep well in the refrigerator for a few days.

hearty greens vegetable soup gluten free dairy free soy free vegan

Note: This is a koshering method for leafy vegetables I learned while working in a kosher commercial kitchen years ago; it removes the bugs that don’t wash off and works every time. Just when I think I have washed my produce “koshering” proves me wrong.

hearty greens vegetable soup gluten free dairy free soy free vegan

hearty greens vegetable soup gluten free dairy free soy free vegan

hearty greens vegetable soup gluten free dairy free soy free vegan

hearty greens vegetable soup gluten free dairy free soy free vegan

Note: It will appear like too many chopped greens at first, but they do wilt quickly and give make the soup hearty.

hearty greens vegetable soup gluten free dairy free soy free vegan

hearty greens vegetable soup gluten free dairy free soy free vegan

Note: To make this Paleo just replace the beans with another source of protein that is Paleo friendly …

hearty greens vegetable soup gluten free dairy free soy free vegan

Doesn’t the soup look like a minestrone? The swiss chard creates a red-hued broth; for my tomato free family it reminds us of the minestrone we used to love. This would have been a minestrone if I had some quinoa pasta on hand … next time 🙂

hearty greens vegetable soup gluten free dairy free soy free vegan

hearty greens vegetable soup gluten free dairy free soy free vegan

hearty greens vegetable soup gluten free dairy free soy free vegan

 

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Filed Under: main dishes, soup-stew-chili, vegan Tagged With: dairy-free, gluten-free, main dishes, soups, soy-free, sugar-free, vegan

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Comments

  1. Shelly says

    January 28, 2015 at 10:33 pm

    saw this on pinterest and this is just what I was looking for!
    Reply
  2. Luanne says

    January 28, 2015 at 10:35 pm

    Gorgeous soup! I never really considered these vegetables to be a nice daytime soup but you make it look so beautiful and pleasant.
    Reply
  3. Miranda says

    January 29, 2015 at 8:22 am

    Oh my gosh, sorry your boys got the flu :( I hate when my children become sick, good to hear everyone is healthy again! We have had so much snow in New York so this would be perfect to warm up our bones, looks so satisfying!
    Reply
    • Jessica says

      January 29, 2015 at 11:26 am

      Thanks Miranda, glad it's over! Stay warm and enjoy :)
      Reply
  4. Lorna Gustav says

    January 29, 2015 at 8:48 am

    Thank God your boys are doing well now. My son has been sick with strep this week I think this would be a good soup to make. He loves beans. I want to give him sauerkraut juice because I also heard it's very healthy from somebody else. Which brand you buy? Thank you for the soup recipe and the information you share. Happy you are back posting :)
    Reply
    • Jessica says

      January 29, 2015 at 11:29 am

      Lorna, sorry to hear that. Manuka honey actually kills strep strains, it's expensive but only a spoonful at a time is needed so hopefully it will last you a long time. We only buy Bubbe's brand because it's without sugars and additives, and gluten and dairy free! Hope he feels better SOON :)
      Reply
  5. Jenna says

    January 29, 2015 at 9:15 am

    No wonder I haven't been getting your posts! Good to hear your boys are flu free, it's the worst. Love all the information on fighting flu/colds, thanks for sharing that- especially about tylenol!!! The doctor always says to give it when my kids are the sickest! So frustrating when you read things like the link you added after giving it for years, no wonder it always seemed to make my boys worse!! Anyway, also wanted to say that this soup is exactly what we need right now. Looks so delish and look forward to trying red kale and red chard, 2 ingredients new to me but am sure your recipe is as delish as the others. Thanks Jessica! :)
    Reply
    • Jessica says

      January 29, 2015 at 11:31 am

      Jenna, thank you. Yes, tylenol will weaken the immune system, something doctors don't tell us. I learned this from research, we need to be our own advocates at times. Enjoy the soup, you will love it :)
      Reply
  6. Kim says

    January 29, 2015 at 9:17 am

    I saw your beautiful soup on Pinterest and was wondering where I can find red kale and dino kale. Is it only in specialty stores? Thank you.
    Reply
    • Jessica says

      January 29, 2015 at 11:33 am

      Kim, great question! Kale is in season now so you should be able to find it at any health food store or farmer's market. I bought mine at our local farmer's market. Enjoy!
      Reply
  7. Amy says

    January 29, 2015 at 9:24 am

    We all got hit with a stomach bug last month and it was horrible I could have used some sauerkraut juice then. Lucky you that they were well for your oldest birthday, I will wait patiently for those recipes! This soup looks like it will warm us right up here in Ohio, brrr!
    Reply
    • Jessica says

      January 29, 2015 at 11:36 am

      Amy, seems like everyone is getting hit with something, stomach bug does suck. Sauerkraut juice is good anytime to keep those pesky bugs away. Yes, it was good timing and recipes are coming soon, stay tuned :) Stay warm and enjoy the soup!
      Reply
  8. Gail says

    January 29, 2015 at 9:59 am

    This soup looks so yummy I cannot wait to taste it!
    Reply
    • Jessica says

      January 29, 2015 at 11:37 am

      Thank you Gail, enjoy!
      Reply
  9. Sarah says

    January 29, 2015 at 11:17 am

    The "concoctions" you shared could not have come at a better time. Feels like everyone is getting hit with the flu. This soup looks so yummy, I can just taste it!
    Reply
    • Jessica says

      January 29, 2015 at 11:37 am

      Sarah, thank you. A few concoctions under our belt can't hurt huh? wink, wink
      Reply
  10. Renee says

    January 29, 2015 at 11:21 am

    I feel like all I want is soup these days and like that you packed yours with lots of nutrients. I have never salted greens to get bugs out. My question: do you only use kosher salt or is table salt okay? I know you always say kosher salt specifically in all your recipes, taste preference or for health reasons? Thanks!
    Reply
    • Jessica says

      January 29, 2015 at 11:43 am

      Renee, salting or koshering removes the bugs that latch on to the leaves. Scrubbing the leaves would get them off but bruise the greens so this method works well. I only use kosher salt, specifically Diamond brand because it has the best flavor and least amount of sodium (by volume when compared to table salt), which is why I will use a little than what one would add using table salt. It is the type of salt chefs use and after using it I saw why - great flavor enhancer! Table salt has a metallic taste and can make food salty. I also use maldon and fleur de sel sea salts as finishing salts on proteins or veggies, also on chocolate. Hope that helps!
      Reply
  11. Lizzy says

    February 3, 2015 at 8:44 pm

    Not being able to eat tomatoes, potatoes, gluten and dairy limits the kinds of soups I can make, when I found your soup I had to try it and am so happy I did! It was very filling and hearty is the perfect word for it. Just what we needed today. Thanks for sharing your recipe :)
    Reply
    • Jessica says

      February 5, 2015 at 12:51 pm

      You are so welcome Lizzy!!
      Reply
  12. Staci says

    February 11, 2015 at 11:01 pm

    I have never heard of this "koshering" technique and am now hooked. I couldn't believe how much dirt and bugs are still on the leaves! With the cleanest leaves I ever had I made this soup, it delivered hearty delicious flavor that was exactly what we needed to fight the cold and snow here in Boston. This will be a popular leftover for sure. Great recipe, thank you.
    Reply
  13. Anna says

    February 27, 2015 at 4:13 pm

    I thought the amount of greens put into the soup was going to be too much but I see what you mean, it was just the right amount to make the soup chunk, kind of like a minestrone. A much-needed soup that we all enjoyed, including my kids here in freezing Ohio!
    Reply
    • Jessica says

      February 28, 2015 at 8:56 am

      Anna, a chunky soup IS much-needed when freezing! Stay warm with more soup :) Have a great weekend!
      Reply
  14. Lori says

    October 30, 2015 at 5:42 pm

    Your recipe for the soup was so delicious and thankfully so easy! I never knew that you can get bugs off greens with the salt method you recommended , thank you for the great tip. Will be making this again and again.
    Reply
    • Jessica says

      October 30, 2015 at 7:26 pm

      I am so happy to hear you loved it! Thank you for the comment :) Yes, the salt is a neat little trick I learned years ago and find so practical.
      Reply

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Welcome!

Hi! I'm Jessica, welcome to my blog! I'm a wife and mother of four (all boys, including twins. Did not see that coming!) who loves to eat. Discovering food intolerances in my family and myself had me think about cooking differently with an emphasis on nutrition, but not any less deliciously. No, won't settle for that, neither will my kids! Here you will find simple, healthy, seasonal recipes we love that are gluten, dairy, and soy free. Many are also egg free, nut free, plant-based and/or grain free, given our evolving dietary lifestyle. Even though we live a life of dietary restrictions, my passion for food keeps me on a constant quest to create tasty recipes or adapt our favorite recipes from my stack of cookbooks to bring back the joy of eating again, without sacrificing flavor. Hope you find some inspiration and recipes to enjoy ... thanks for stopping by!

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