RED BEAN AND BUTTERNUT CALDO VERDE EASY AND HEALTHY RECIPE


The traditional Portuguese soup is made with dark greens, potatoes and sliced sausage, but this elevated, healthier version keeps the greens while swapping in butternut squash for potatoes (though you can add potatoes, too, if you’d like*) and replaces the sausage with red kidney beans

    Ingredients

    • 1 red onion, chopped
    • 4 garlic cloves, finely chopped
    • 1 butternut squash, halved, de-seeded and cut into ½-inch (1cm) dice (about 3½ cups/490g)
    • ½ teaspoon dried oregano
    • ¼ teaspoon red pepper flakes, or to taste
    • 2 bay leaves
    • 6 cups/1.5 litres Light Vegetable Broth 
    • 6 cups/220g chopped fresh kale, collards or other dark greens
    • 1½ cups/265g cooked** or 1 (400g) BPA-free tin or Tetra Pak salt-free red kidney beans, drained and rinsed
    • Super-Charged Spice Blend 
    • 1 teaspoon white miso paste
    • 3 tablespoons nutritional yeast
    • 2 tablespoons chopped fresh parsley

    Preparation

    Heat ¼ cup/60ml water in a large pot over medium heat. Add the onion, garlic, squash, oregano, red pepper flakes and bay leaves. Cover and cook for 5 minutes. Stir in the Light Vegetable Broth and bring to the boil. Lower the heat to a simmer and cook, partially covered, until the vegetables are just tender, about 20 minutes. Stir in the kale, kidney beans and Super-Charged Spice Blend to taste and cook for 10 minutes longer.

    In a small bowl, combine the miso paste with about ¼ cup/60ml of the hot broth, stirring to blend. Pour the miso mixture into the soup and remove and discard the bay leaves. Stir in the nutritional yeast and parsley. Taste and adjust the seasoning, if needed. Serve hot.

    * I left white potatoes out of my How Not to Die Cookbook because there are healthier choices, such as sweet potatoes, but, as I noted in How Not to Diet, plain potatoes rank as one of the most satiating foods ever tested, so they made the cut for this collection of recipes.

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