KALE WHITE BEAN SOUP

SERVES 6 PORTIONS

1 pound navy beans

1 tbsp coconut oil

1⁄2 cup coarsely chopped onions

1 clove garlic, minced

1⁄4 cup nutritional yeast

1 red bell pepper, diced

4 Roma tomatoes, chopped

2 cups sliced carrots

5 cups vegetable broth

1 tsp Italian seasoning

2 tsp salt

1⁄2 tsp ground black pepper

1 pound kale, de-stemmed and coarsely chopped

NUTRITIONAL VALUES

Calories: 409kcal
Fat: 5.4g (2.5g S.Fat)
Carbs: 66.9g
Protein: 27.6g
Sugar: 9g
Sodium: 1482mg

METHOD

In a large stockpot, cover the beans with water by about 3 inches. Allow it to sit overnight to allow the beans to expand. Instead of soaking the beans overnight, you can prepare them quickly by covering them with 2 inches of water in a stockpot. Bring to a boil, covered with a lid. Remove from the heat and set aside for 1 hour, uncovered. Set aside the beans after draining them in a colander.

Heat the oil in the same stockpot over medium heat. Sauté the onions for 10 to 15 minutes, or until soft and translucent. Cook, stirring constantly, for 1 minute after adding the garlic. 4 cups water, the beans, nutritional yeast, bell pepper, tomatoes, carrots, broth, Italian seasoning, salt, and pepper are all added. Bring to a boil, covered. Uncover and reduce to a low heat. Cook until the beans are tender, 1 to 1 1/2 hours.

Stir in the kale and 2 cups water and cook, uncovered, for 12 to 15 minutes, or until the kale is tender.

ULTIMATE VEGGIE WRAP WITH KALE PESTO

SERVES 2 PORTIONS

FOR THE KALE PESTO

1⁄4 cup raw cashews, soaked at least 2 hours

1 cup kale, de-stemmed and coarsely chopped

1 clove garlic

1⁄2 tsp salt

2 tbsp nutritional yeast 3 tbsp extra virgin olive oil

FOR THE WRAP

1⁄2 cup broccoli florets

2 spinach tortillas

1⁄4 cup grated carrots

1⁄4 cup diced red onion

1⁄2 yellow bell pepper, diced

170g (6oz) spinach

2 tbsp raw shelled hempseed

2 tbsp sunflower seed kernels

NUTRITIONAL VALUES

Calories: 772kcal
Fat: 47g (5.6g S.Fat)
Carbs: 69.7g
Protein: 16.5g
Sugar: 14.6g
Sodium: 723mg

METHOD

KALE PESTO:
In a small food processor, combine the cashews, kale, garlic, and salt. Process for approximately 30 seconds. Add the nutritional yeast and oil and process for a few seconds more, or until well combined. Place aside.

ASSEMBLY:
Bring water to a boil in a medium saucepan with a steamer insert. Place the broccoli in the insert and steam for 10 minutes over boiling water. Set aside after removing from the steamer.

Arrange the spinach tortillas on a baking sheet. Spread the kale pesto evenly between the two tortillas, leaving about 1 inch around all edges. Divide the remaining ingredients in half and arrange each half along the length of each tortilla.

Begin rolling up the tortilla snugly without tearing it. To serve, cut each tortilla in half.