BROCCOLI AND KALE GREEN SOUP
This super healthy soup combines broccoli and kale with ginger, coriander and turmeric for a nutrient dense and low-fat lunch
Provided by Natasha Corrett
Categories Lunch, Soup
Time 35m
Number Of Ingredients 12
Steps:
- Put the oil in a deep pan, add the garlic, ginger, coriander, turmeric and salt, fry on a medium heat for 2 mins, then add 3 tbsp water to give a bit more moisture to the spices.
- Add the courgettes, making sure you mix well to coat the slices in all the spices, and continue cooking for 3 mins. Add 400ml stock and leave to simmer for 3 mins.
- Add the broccoli, kale and lime juice with the rest of the stock. Leave to cook again for another 3-4 mins until all the vegetables are soft.
- Take off the heat and add the chopped parsley. Pour everything into a blender and blend on high speed until smooth. It will be a beautiful green with bits of dark speckled through (which is the kale). Garnish with lime zest and parsley.
Nutrition Facts : Calories 182 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 14 grams carbohydrates, Sugar 4 grams sugar, Fiber 5 grams fiber, Protein 10 grams protein, Sodium 0.7 milligram of sodium
SPICY WHITE BEAN STEW WITH BROCCOLI RABE
Not quite a fridge clean-out situation, this extremely flexible stew can use up much of what you've got on hand. It's vegetarian by nature, but feel free to start the pot with sausage, slab bacon or leftover ham if you're feeling more omnivorous. If you can't find harissa, use tomato paste and a pinch of red-pepper flakes for spiciness.
Provided by Alison Roman
Categories weekday, soups and stews, main course
Time 40m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Tear broccoli rabe or kale leaves into bite-size pieces and set aside. Chop the stems into about 1/4-inch pieces; set aside.
- Heat 1/4 cup olive oil in a large pot over medium heat. Add garlic and onion, and season with salt and pepper. Cook, stirring occasionally, until lightly browned and sizzled at the edges, 4 to 6 minutes.
- Add harissa (or tomato paste and a pinch of red-pepper flakes), and stir to coat in the oil. Cook until the harissa is a nice brick red color, the sugars start to caramelize and the oil turns a nice vibrant fiery orange color, about 2 minutes.
- Add beans, and season with salt and pepper. Using a wooden spoon or spatula, crush a few beans to release their creamy interior.
- Add the broth and reserved stems, and season with salt and pepper. Bring to a simmer and cook until you've reached your desired consistency (less time for a brothier soup, more time for a thicker stew), 15 to 20 minutes.
- Add broccoli rabe or kale leaves and preserved lemon or lemon juice, and stir to wilt the greens. Season with salt, pepper and more red-pepper flakes if you want it spicier.
- Serve with feta and parsley, and with eggs, if you like.
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