Wealden Times | WT179 | January 2017 | Health & Beauty supplement inside

Kale and hearty detox soup
Kale, especially the handsome Cavolo Nero, is
a brilliant vegetable to grow through the winter
(when all the caterpillars and whitefly have
gone to ground). Rich in folate, phytonutrients
and antioxidants, just looking at the stuff will
do you good. This soup is light and fresh, but
also does what a winter soup should and is
comfortingly hearty too.
Serves 4
• 1 medium onion,
finely diced
• 250g approx
shredded kale
(tough stalks
removed)
• 1 tin (500g) white
cannellini beans
• 1 tin chopped
tomatoes
• 75g orzo or soup
pasta
• 1 tsp fennel seeds
• 2-3 garlic cloves
• 1 chopped fresh
chili, or 1 tsp chili
flakes
• ½ a lemon (inc
zest)
• 1½ litre vegetable
or chicken stock
• 1 tbsp olive oil
• parmesan shavings
to serve
1. Heat the oil in a large saucepan, add the
chopped onion, fennel seeds, chili flakes
and garlic, then cook gently for a few
minutes until the onion is soft.
2. Add the chopped tomatoes and the juice
of half a lemon. After these have been
cooking for a few minutes add the rest of
the ingredients, bring to the boil and then
simmer for 20 minutes until the kale and
pasta are cooked.
3. Season, sprinkle with grated lemon zest,
parmesan shavings and serve (with
optional ciabatta bread).