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Title : Mediterranean Soup with Cavolo Nero
link : Mediterranean Soup with Cavolo Nero

Mediterranean Soup with Cavolo Nero

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. 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.

Nutritional Details

26g carbohydrate  18g protein  6g fat  8.5g fibre

From original idea seen here

What is Cavolo Nero?
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.

Cavolo nero can play an important part in a healthy balanced diet, and is a tasty and easy way to enjoy one of your five-a-day. 

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

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