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Enjoy The Healthful Benefits of Kale and Navy White Beans In A Wintertime Soup. Thank You, Foodgawker!

Posted Jan 15 2009 11:46pm
Before I begin I must first make a confession...I'm addicted to the foodgawker website!!!!! I think my addiction has grown worse since I made the decision to cut back a bit on my caloric consumption to briefly make up for overindulging this past holiday season. When I find myself in front of my computer with a few free moments on my hands I find myself unconsciously clicking the foodgawker icon in my list of favorites and then getting lost among the postcard sized images of the most amazing looking main dishes, soups, breads and desserts -- oh, the desserts -- they get me every time! While there are a lot of temptingly sinful recipes on this website it does not take one very long to stumble across healthful goodies as well. When I'm feeling stumped about what to cook for dinner or if I want to make something extra special for friends and family, foodgawker has become my go-to solution because the recipes are so diverse and are updated daily. Its also a lot of fun to see what other bloggers are "cooking up."

Actually, the real point of my post today is to share with you a great-tasting and exceptionally healthful wintertime soup recipe I served for dinner a couple of nights ago. Can any one guess where I found it? Yes, it was The recipe was for Portuguese Kale Soup. This soup was packed-fill of nutrient-rich kale and navy white beans and best of all it took me under 30 minutes to make and it made enough for my husband and I to enjoy the leftovers for lunch the next day. Here's the quick run-down on why this soup is not only delicious, but good for you too:


  • Along with cabbage, collard greens and brussel sprouts, kale is a member of the cruciferous vegetable family. Cruciferous vegetables are known to reduce the risk of cancers such as lung, breast, ovarian and colon cancer. Recent research has revealed that cruciferous vegetables may provide significant cardiovascular benefits as well.

  • Kale is a Vitamin A superstar. In fact one cup of kale has 192% of the daily allowance of Vitamin A. Vitamin A is super important in vision health as well as cancer prevention.

  • Kale is not too shabby in the Vitamin C department either. Just one cup of kale provides 88% of the daily allowance of Vitamin C. Vitamin C is an antioxidant with cancer preventing qualities. As we all know, Vitamin C also plays an important role in boosting our immune system, safeguarding us from colds.

  • Kale is an excellent source of fiber. A diet rich in fiber can help to lower bad cholesterol, control blood sugar levels, prevent certain cancers and help us to maintain a healthy weight.

  • Kale is also a good source of calcium, yes, I said calcium. In fact, kale is a great way to get calcium without the saturated fat found in cow's milk. Not to mention, it is a great way to get calcium if you or any family member is allergic to cow's milk.

    Navy White Beans

  • First, a little factoid I learned while researching this post. Did you know that navy white beans first got their name because it was a common food stable for the U.S. Navy in the early 20th century?

  • Like kale, navy white beans provide an awesome amount of dietary fiber. Just to reiterate, fiber is extremely valuable in lowering bad cholesterol, maintaining blood sugar and protecting the body from the free radicals that cause cancer. Fiber will also help the GI tract run smoothly. One cup of cooked navy white bean provides over 45% of the daily allowance of fiber.

  • Like vegetarians have know for years, beans, including navy white beans are a great way to get your protein without eating meat and its unhealthy saturated fat.

  • Navy beans are also an excellent source of folate, iron and magnesium and also, like kale, provide calcium.

    So, grab some kale and a few cans of navy white beans and whip up this delicious soup for your family!
  • Click on this link to find recipe: Portuguese Kale Soup

    Substitutions Note:

  • This recipe called for 2lbs. of chorizo or kielbasa. I thought it was a bit too much for my family so I shaved it down to 1lb.
  • It also called for 4 cans of northern white beans, which I cut-down to two cans and replaced with navy white beans.
  • Instead of "Dave's Essence" I used 1 tsp. oregano and 1/2 tsp. basil.

  • All of the substitutions worked brilliantly for my family. We will definitely be making this soup again.

    Thanks again, foodgawker!

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