Goodness me! Storm Amy did produce strong winds and rain for many in the UK over the weekend.
I think the new week will be better and what better way to start it then with a tasty soup.
'The soup that may make you feel vaguely Mediterranean'
Prep time: 10 mins | Cook time: 15 mins
Ingredients
Serves Four
1 tbsp olive oil
1 onion, chopped
1 red pepper, diced
1 litre vegetable stock
400g tin chopped tomatoes
410g tin cannellini beans, drained and washed
200g cavolo nero, shredded
Method
1 tbsp olive oil
1 onion, chopped
1 red pepper, diced
1 litre vegetable stock
400g tin chopped tomatoes
410g tin cannellini beans, drained and washed
200g cavolo nero, shredded
Method
1. Heat the oil in a large saucepan and fry the onion and pepper for 4-5 minutes.
2. Add the remaining ingredients and season.
3. Bring to the boil, simmer covered for 6-8 minutes
4. Serve with warm crusty bread, perhaps choose a lower carb bread.
2. Add the remaining ingredients and season.
3. Bring to the boil, simmer covered for 6-8 minutes
4. Serve with warm crusty bread, perhaps choose a lower carb bread.
Nutritional Details
26g carbohydrate 18g protein 6g fat 8.5g fibre
From original idea seen here
Cavolo nero is a brassica that is closely related to kale. So, if you love kale, you are sure to love cavolo nero too! First grown in Italy in 600BC, for most of the year British cavolo nero is now grown in the rich soil of Lincolnshire.
Thanks to its Tuscan heritage and its very distinctive long, dark leaves, cavolo nero is also known as Tuscan kale or more commonly black kale or black cabbage.
In the UK Cavolo nero is available, chopped and ready to use from most leading supermarkets and can be used in exactly the same way, and more, as kale.
Like kale, it is a good source of lutein, vitamins K, A and C, and a significant source of the B vitamins. It is also a source of fibre and calcium, as well as containing manganese, copper, iron and many other elements.
There are three soups on this post here you may also like to see, and if you take time to browse the blog you will find a wide variety of articles and recipe ideas. However, please be aware that not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
31 comments:
You can read more about enjoying your five-a-day here:-
https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/
All the best Jan
Gracias por la receta. Te mando un beso.
Hi dear Jan, not sure I would like this one, but I have a friend that definitely would! I am going to pass this onto her! Thank you so much for sharing, and I hope you had a great weekend!
I've never heard of Cavelo Nero before, so thanks for that explanation. This is a good sounding soup.
Oh my goodness! That looks utterly delicious! It's got to taste extra good on a stormy day too.
Thanks for sharing this recipe for the soup. I've bookmarked it.
We are heading into soup season and this one looks light and delicious.
...cavolo nero, I learn something new, thanks Jan.
I like that soup of soup. Very easy to make.
Thank you.
Looks quite warming and beautiful.
Looks delicious and perfect for these chilly evenings.
Amalia
xo
Looks alright but I've never heard of cavolo nero until now.
I LOVE kale, de facto I have some in the freezer to make chips/crisps in the airfryer.
Here you get (German) kale only and only after there was some frost. Hmmm, put your link in my favs :-)
I've never head of Cavolo nero. Must not have made it across the pond to us. I DO like kale.
Ooh, I do like cavolo nero! Have a good week, Jan.
Learnt something new - Cavolo Nero.
God bless.
Hello jan,
The soup sounds delicious! Thanks for sharing.
Take care, have a great week ahead.
The colours are amazing.
It's definitely soup season! Glad you're OK after the storm. Some people still without power in Donegal.
Definitely a very tasty soup Jan. So glad the storm wasn’t as bad as first though. All the best, Denise.
Sounds easy
Looks super good Jan. Didn't realise cavolo nero was kale! Never heard of cavolo nero before!
Storm Amy wasn't too bad up here in Central Region, a few big branches down and a few trees but nothing too serious.
Jan, thank you for this recipe .I will need to use kale, but I will definitely be giving this a try.
You always make the best soups.
Sorry about the storm. Yummy soup.
Once again learning of something I hadn't heard of before :)
This looks wonderful and I do make a lot of this type soup - what is cavolo nero?
Hello Jan,
That's a well-filled soup.
Looks very delicious. Fantastic.
Greetings, Marco
Looks very yummy!
That looks good.
REPLY TO
Chatty Crone who said ...
This looks wonderful and I do make a lot of this type soup - what is cavolo nero?
Hello and thank you for your comment/question.
I did write a little about Cavelo Nero in the post, it is a brassica that is closely related to kale. So, if you love kale, you are sure to love cavolo nero too!
You can find out more by reading this post here:-
https://thelowcarbdiabetic.blogspot.com/2016/03/cavolo-nero-have-you-discovered-it-yet.html
All the best Jan
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