Kale Minestrone
recipe

A delicious kale minestrone packed with flavor and nutrients, perfect for warming you up on cold days.
Preparation time: 40 minutes
Serving size: 4 servings

Ingredients:

- 2 tbsp olive oil
- 6 garlic cloves
- 1 large onion
- 1 celery stalk (optional)
- 2 carrots
- 200 g kale
- 200 g mushrooms
- 500 g crushed tomatoes
- 1 can large white beans (e.g., cooked frozen beans)
- 1 liter water
- 2 broth cubes (optional)
- Salt and black pepper to taste
- 1 tsp paprika
- 1 tbsp oregano (or 1 tsp dried marjoram)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and crushed garlic, sautéing until softened.
2. Add the diced carrots, celery (if using), and mushrooms. Sauté the vegetables for a few more minutes.
3. Pour in the crushed tomatoes and water. Stir well and let it simmer for about 15 minutes, or until the carrots are tender.
4. Add the kale and white beans to the pot. Season with salt, black pepper, paprika, and oregano. Let it simmer for another 5-10 minutes.
5. Serve the soup hot. You can sprinkle nutritional yeast on top instead of parmesan cheese.

Nutritional Information (per serving):

- Energy: 250 kcal
- Protein: 10 g
- Carbohydrates: 40 g
- Fat: 7 g
- Fiber: 8 g
- Vitamins and minerals: High in vitamins A, C, and K, as well as iron and calcium.

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