🍲 Amy Scattergood’s Cranberry Bean, Lacinato Kale and Pasta Soup 🍝
Description:
Amy Scattergood’s Cranberry Bean, Lacinato Kale, and Pasta Soup is a hearty and nutritious Italian-inspired soup that combines the earthy flavors of cranberry beans and the robust taste of Lacinato kale with pasta for a comforting meal.
History:
The exact origin of this specific recipe is unclear, but it draws inspiration from traditional Italian soups that have been enjoyed for generations. Soups combining beans, pasta, and leafy greens are common in Italian cuisine, known for their simple yet satisfying flavors.
Components:
- Cranberry Beans: Cranberry beans are a type of shelled bean with a creamy texture and a slightly nutty flavor. They are an essential ingredient in this soup.
- Lacinato Kale: Lacinato kale, also known as Dinosaur kale or Tuscan kale, is a dark, leafy green with a robust, earthy flavor. It adds a healthy dose of vitamins and minerals to the soup.
- Pasta: Typically, small pasta shapes like ditalini or small shells are used. They provide substance and heartiness to the soup.
- Broth: Vegetable or chicken broth forms the base of the soup, infusing it with flavor and providing a comforting liquid base.
- Aromatics: Ingredients like onions, garlic, and herbs (such as thyme or rosemary) enhance the overall taste.
- Tomatoes: Canned diced tomatoes or tomato paste are often used to give the soup a rich, tomatoey depth.
- Parmesan Cheese: Grated Parmesan cheese is used for garnishing and adding a cheesy kick.
- Olive Oil: Used for sautéing and flavor.
Steps to Prepare:
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Prepare Ingredients:
- Rinse and drain the cranberry beans.
- Remove the tough stems from the Lacinato kale and chop it into bite-sized pieces.
- Finely chop onions and garlic.
- Measure out pasta and broth.
- Grate Parmesan cheese.
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Sauté Aromatics:
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add chopped onions and garlic, sauté until translucent and fragrant.
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Add Cranberry Beans:
- Add the rinsed cranberry beans to the pot and stir for a few minutes to combine with the aromatics.
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Tomatoes and Herbs:
- Stir in canned diced tomatoes or tomato paste, along with any chosen herbs (thyme, rosemary, etc.).
- Cook for a few minutes until the tomatoes are heated through and the flavors meld.
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Add Broth and Pasta:
- Pour in the vegetable or chicken broth and bring the mixture to a simmer.
- Add the pasta and cook until al dente, following package instructions.
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Incorporate Lacinato Kale:
- Stir in the chopped Lacinato kale and cook until it wilts and becomes tender.
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Season and Serve:
- Season the soup with salt and pepper to taste.
- Ladle the soup into bowls and garnish each serving with grated Parmesan cheese.
- Optionally, drizzle with a little extra olive oil for added richness.
Preparation Time:
The total time to prepare this soup typically ranges from 45 minutes to 1 hour, depending on your cooking skills and experience. It’s a relatively simple recipe but provides a satisfying and nutritious meal with a delightful blend of flavors and textures. Enjoy! 🍽️👩🍳
Certainly, here are the nutrition facts and health information for Amy Scattergood’s Cranberry Bean, Lacinato Kale, and Pasta Soup:
Nutrition Facts (Approximate Values):
- Serving Size: 1 bowl (serving size may vary)
- Calories: Approximately 250-300 calories per serving
- Total Fat: 5-8 grams
- Saturated Fat: 1-2 grams
- Trans Fat: 0 grams
- Cholesterol: 0-5 milligrams
- Sodium: 500-800 milligrams
- Total Carbohydrates: 40-50 grams
- Dietary Fiber: 8-12 grams
- Sugars: 4-6 grams
- Protein: 10-15 grams
- Vitamins and Minerals (Values can vary based on ingredients used):
- Vitamin A: Good source due to kale
- Vitamin C: Good source due to tomatoes and kale
- Vitamin K: Excellent source due to kale
- Iron: Good source due to beans and kale
- Calcium: Moderate source due to kale and cheese
- Potassium: Good source due to beans and tomatoes
Health Information:
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High Fiber: This soup is a good source of dietary fiber, mainly from beans, kale, and pasta. Fiber aids digestion and helps maintain a feeling of fullness, which can support weight management.
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Low in Saturated Fat: The soup is relatively low in saturated fat, which is beneficial for heart health.
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Rich in Vitamins and Minerals: It contains significant amounts of vitamins A, C, and K, which are essential for immune function, skin health, and bone health.
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Protein: The beans and pasta provide protein, making the soup a well-rounded meal option for vegetarians.
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Low Cholesterol: The soup is naturally low in cholesterol, which is good for heart health.
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Antioxidants: Tomatoes and kale are rich in antioxidants like lycopene and carotenoids, which have various health benefits, including reducing the risk of chronic diseases.
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Nutrient-Dense: This soup combines various nutrient-dense ingredients, making it a healthy choice for those looking to increase their vegetable and legume intake.
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Moderate Sodium: Depending on the amount of salt added, the sodium content can vary. Be mindful of the salt you use to keep sodium levels in check.
Overall, Amy Scattergood’s Cranberry Bean, Lacinato Kale, and Pasta Soup is a nutritious and satisfying option, offering a balance of macronutrients, vitamins, and minerals while being relatively low in saturated fat and cholesterol. Enjoy it as part of a balanced diet for a wholesome and hearty meal. 🥣🌿🍅
