Hearty Kale Soup

The weather is slowly starting to cool down and you can tell that fall is in the air. Let me start off saying that fall is my favourite time of year. The weather is a bit cooler, the leaves start changing colours, pumpkin lattes are back at Starbucks and I can finally start making some of my favourite comfort foods including soups. As I mentioned in my last post I am an avid Farmers market shopper and this week was no exception. I picked up some kale, potatoes, tomatoes and yellow beans all perfect for making my Hearty Kale Soup.

Although I’m not a fan of labelling a food as super food, if you are so inclined I would definitely classify kale as a superfood. Not only is kale delicous (if cooked right), but it has both anti-inflammatory and antioxidant properties, as well as cancer fighting properties not to mention it is packed full with vitamin K, vitamin C, betacarotene and calcium. You should only avoid large quantities of kale if you are on blood thinners (warfarin) as the vitamin K content can affect how well warfarin works and your pharmacist might want to adjust your dose.

There are so many ways to cook and prepare kale like cutting off the stems and sauteeing it with tahini (sesame paste), or baking it in the oven into kale chips, adding it to breakfast smoothies or cooking it into a soup (like I did).

I actually got this soup recipe from one of my good friends Rilla who made it after buying kale at the farmers market last week.

Again as usual I will post the ingredients and you can use as much or as little of each as you like.

kale soup2

Hearty Kale Soup


Stock: (I like ot make my own or you can just use your favourite store variety

Chicken bones
Bay Leaves
Pepper Corns


Kale, stemed and chopped
Carrots, Chopped
Onions, Diced
Yellow Beans, chopped
Chickpeas or white beans
Fingerling or red new potatoes
Curry Powder
Chili powder
Curry Paste
Coconut oil or other oil/butter


For the Stock:
1. Place all ingredients for the stock in a large pot and cover with water
2. Simmer covered for 30-45min
3. Strain and set the borth aside for the stock
4. Meanwhile, sautee onions in a large soup pot, add carrots, and beans and sautee for a few minutes5. Add curry paste, chilli poweder, curry poweder, salt and pepper and any of your other favourite spices, cook for 1 minute
6. Add potatoes and stir to coat in the spice, add theĀ  stock and simmer on low until the carrots, potatoes and beans are cooked, about 20 min, add the chickpeas and kale and cook for another 15 minutes until the kale is cooked and the flavours start to blend together

This soup is harty enough to be served on its own but if you have a larger appetite you may want to make a sandwich on the side.



Fresh From the Farmers Market

Currently I live in Prince George, BC. For those of you who don’t know anything about this town, it is a small town in the northern interior of British Columbia. Needless to say the growing season up here is quite short and the treck for produce travelling from Vancouver or Edmonton to Prince George (about 800km) is not a short one.

Earlier I blogged about the whoe’s of living in a town where good fresh produce is scarce and how I’ve started to increase my frozen produce consumption. Now I come to you fresh from the farmers market.

I am not trying to preach here but shopping at a farmers market is the best way to decrease your ecological foot print, help support local growers and producers and lets face it, food that is picked when perfectly ripe because it doesn’t have to travel far is way tastier!

Every Saturday in Prince George local vendors line up inside and outside (in the summer) to show off locally grown and made food and crafts. Now that September is here the local produce at the farmers market will start to dwindle and the outdoor vendors will be closed for the season but while the farmers market is still open in PG (and in your local community), you should take advantage of some of the best fresh produce you will get all year.

And take advantage I did! My excersion ended with a large bunch of kale, a huge bag of mixed coloured carrots, a big bag of yellow beans, some tomatoes, zucchini, beets, lots of okanagen fresh fruit (not so local but as close as it comes to PG), farm fresh eggs, onions, a fresh baked loaf of bread (it was still hot), fresh salsa and even four fresh cut steaks.

I’ve made a number of recipes with these items but I wanted to share with you one of my favourite recipes for yellow wax beans.


I will just post the ingredients I used, you feel free to choose the amounts based on how much you’re making and experiement with different spices.

Yellow Wax Beans


A few carrots, diced
Lots of Yellow Wax Beans, cleaned and cut into quarters
1/2 – 1 onion, diced
1tbsp coconut oil, or any oil or butter
Chilli Powder
Dried Dill
Salt and Pepper
1 Tomato (fresh, canned or paste), diced
1/4-1/2 cup water


1. In a medium saucepan melt the coconut oil and sautee the onion until translucent
2. Add the chopped carrots and sautee a few minutes more
3. Add the wax beans, tomatoe, chilli powder, dill, and salt and pepper and saute a few minutes just to blend all the flavours together, add enough water to cover the bottom of the pan (you want a bit of juice at the end),
4. Cover and cook for about 20-25min or until the wax beans are cooked, you may need to add more water during the cooking process

Sprinkle with crumbled feta and serve with a fried egg and a piece of toast with tomatoes.