Kale and Bean Broth
This recipe is for a simple, warming and nutritious broth. The ingredient list has suggestions for swaps that can be made (e.g. store-cupboard ingredients instead of fresh), so use whatever you have around.
· Garlic 3 cloves of fresh garlic. Finely sliced. or 1 block of frozen minced garlic or 2 tsp garlic paste
· Tomatoes 3 large, deseeded and diced or 3 large, just cut into small chunks or
1 tbsp of tomato puree
· Onions ½ bunch (about 4) spring onions. Sliced finely. or
1 small red or white onion, diced fine
· 1 tin of pulses Any tin of beans or lentils. E.g. black-eyed beans, kidney beans, mixed beans or chickpeas
· Stock 1 tsp vegetable stock powder (‘bouillon’) or 1 vegetable or chicken/beef stock cube
· Coriander (optional) ½ large bunch of fresh coriander
· 1 tbsp Jalapenos
From a jar. Chopped finely.
· Acid ½ fresh lime or 1 tbsp lime juice from a bottle or
1tbsp of any vinegar (such as white wine or cider) or
1tsbp of jalapeno brine
· Greens (use enough for 2 people) kale. To prepare, remove the leaves from the stem. Cut the stem up finely and cook with the onions. Add a good pinch of salt to the leaves and ‘massage’ the kale. It will release moisture, reduce in volume and become a brighter colour. This takes a couple of minutes. Rinse with cold water to remove the salt. or spinach leaves, washed. Add in at the end and wilt. or frozen spinach. Defrost and add in at the end. Or add frozen spinach with the beans.
1. Add a little oil to a cold saucepan. Add the sliced garlic (or alternative) and slowly heat up.
2. Meanwhile, finely slice the stalks of the coriander, if using.
3. When the garlic starts to sizzle, add the onions and coriander stalks. The water from the greens should prevent the garlic from burning but keep an eye on it.
4. When the garlic just starts to turn brown, add the chopped jalapenos and tomatoes. Cook, while stirring, for 5 minutes.
5. Add 1 tin of beans/pulses. Add the liquid too, as this will help thicken the broth slightly.
6. Add the stock and enough water to cover the pulses. Leave to simmer for 5 minutes.
7. Taste the broth, add salt if necessary. Also add an acid (lime or vinegar). More jalapenos can be added for extra heat.
8. Add the kale (or alternative) and heat though.
9. If using, add chopped & washed coriander leaves just before serving.