Winter Warmer Portuguese Style Kale and Sausage Soup

Are you tired of cold weather? Well I sure am. I am a Florida girl at heart so I don't adapt well to snow, ice and cold. When the weather outside is frightful, my solution is to cook, sometimes bread but always soup.

Years ago I worked at a health food store. I was their soup chef (or in line with Seinfeld, let's say the soup Nazi!). It was a designation I gave myself because I was in charge of our "soup of the day".

Today it is warming up here and the sun is shining, but earlier this week it wasn't all that pretty or warm. I decided it was a "soup of the day" day. The soup, my version of Portuguese Kale and Sausage soup...vegetarian style. Kale is now considered one of the super foods. It benefits immune function, assists in the prevention of heart disease, stroke and also age-relate macular degeneration http://www.discoverkale.co.uk/health-benefits/lutein/)

In place of the traditional potatoes, I used white beans. (Did you know it is recommended that you eat 4 1/2 cups beans a week? They are a good source of fiber and help regulate blood sugar http://www.prevention.com/food/food-remedies/type-2-diabetics-can-improve-their-blood-sugar-beans).

I also used Tofurkey Italian sausage but you could just use beans and keep the sodium count lower http://blogs.villagevoice.com/forkintheroad/2010/11/battle_of_the_v.php. If you are a die hard carnivore, use traditional Linguica sausage, Chorizo or a good quality, lean Italian sausage instead of Tofurkey.  This makes about 3 servings but you could double the recipe for a family meal.

 I must say, I really enjoyed this soup. In fact, I made it in the morning and ended up having it for breakfast!  A nice slice of wholegrain and seed toast would be a great accompaniment. This makes about 3 servings but you could double the recipe for a family meal.

I haven't had my breakfast yet and all this talk of soup has made me hungry. I guess it is another Portuguese Kale, Sausage and White Bean soup morning!

Here is how I made it:

 Portuguese Kale, Sausage and White Bean Soup

2 tbl+ 1 tbl olive oil
1/2 medium onion, chopped
2 carrots, chopped
2 large stalks celery, chopped
1/2 tsp salt
2 garlic cloves, minced
4cups  plus 1 cup organic vegetable broth, divided(low sodium is healthier)
(I used a mix of vegetable broth with a little mushroom broth just because I could!)
3 cups, stemmed  kale torn into pieces (or more if you wish)
1 15 ounce can low sodium cannellini beans, drained (I run water over them to get the goo off)
1/2 tsp fresh ground pepper or to taste
1 tsp chopped fresh rosemary
1 bay leaf
2 links tofurkey Italian sausage
1/4 tsp smoked paprika
Grated Parmesan cheese to taste.

Heat a large Dutch oven over medium heat. Add 2 tablespoons of olive oil, swirl to coat the pan. Add onion, carrot and celery. Saute about 5 minutes until tender. Add garlic and 1/4 tsp salt. Cook another minute. Stir in 4 cups of the vegetable broth and kale, bay leaf and smoked paprika. Bring to a boil, cover, reduce heat and simmer a few minutes until the kale is crisp tender.

Meanwhile slice sausage in 3/4 inch pieces and saute in  the remaining olive oil until the sides are browned (if using real sausage, cook thoroughly, then drain)

Add the additional 1 cup of broth, cannellini beans and ground black pepper and sausage to the vegetable mixture.  Bring it to a boil, reduce heat and simmer 5 more minutes. Add the remaining salt, fresh rosemary and Parmesan cheese. 3 servings

Fish with Black Bean Sauce

 I started a nutrition class the other day and I am enjoying it.  A lot of what I have learned so far is really information I learned in the past but it is nice to hear it again.

The timing is right because I have been trying to focus on eating better. Over the holidays, I got depressed. Out of character for me, I gained 6 lbs.  I am now at the second highest weight I have ever been, in my life.

Part of the class is a three day food diary. I am using My Fitness Pal to log my exercise and food. I am enjoying it. It has helped me focus more on the areas I need work.  My diet is still healthy but to get back to my “normal” weight, I have to focus on the part of my diet that can get me there. 

For instance, I eat a snack with raw cashews, olive oil and Sriracha chili. Well nuts and olive oil aren’t bad, but they do bring up my daily calorie count. For now I will moderate my snack.

Years ago I made a recipe I really enjoyed for Fish with Black Bean Sauce.  It calls for the use of fermented dried black beans. I used to be able to get a little jar of them at the grocery but I haven’t found them in years. Convenience has taken them off the shelf and replaced them with processed  prepared black bean sauce.

I have searched for them for years and finally went to the Asian store, H Mart and found them. What a great time to make this healthful dish.  I ran to my book shelf to grab the recipe in “Keep it Simple” to find out, it wasn’t in that book.

After running through my cookbooks, I finally found the recipe in   “Chinese Cookery” by Rose Cheng  and Michele Morris. http://www.alibris.com/Chinese-cookery-Rose-Cheng/book/1067788

I really enjoyed my meal and it was pretty darn healthy.  I did a few things different. I used whole fish filets of flounder. I didn’t cut them in pieces because flounder is very delicate and thin. They would have disappeared and overcooked. In fact, I adjusted the cooking time and just checked the fish until it was done. I steamed it for about 15 minutes.

I also did not put the fish in a baking dish. I put my metal vegetable steamer in the wok after spraying it with non stick spray. I put the fish directly on it.

I also forgot to dry the fish before adding the additional ingredients. That was a no no, so if you make it, remember that step.

If you don’t have an Asian store around, I found the black beans on Amazon http://www.amazon.com/Mee-Chun-Salted-Black-Beans/dp/B0000D15WD/ref=pd_sim_sbs_gro_5

They smelled a little funky when I was chopping them, but they were delicious cooked. I served my fish with brown rice and stir fried broccoli and red bell pepper.  It made a very nice meal.

Hot jasmine tea might be nice with this or even ice tea(my choice). Then again you could try Bergamot Ice Tea Cocktail with it. I bet that would be good too. http://bakedbree.com/bergamot-iced-tea-cocktail Note: there is an error in the recipe. It isn’t sugar and sugar. It is sugar and an equal amount of water to make the simple syrup.

I hope you will try the Fish and Black Bean Sauce. I would love to hear what you thought of it.

Now I will just have to figure out what to do with the rest of the black beans!

Have a great week!

Fish with Black Bean Sauce

1 lb fresh white fish, boned, filets

Marinade:

1 tablespoon rice wine or dry sherry

½ teaspoon salt

1 tablespoon sesame oil

1 tablespoon vegetable oil

1 teaspoon sugar

2 tablespoons soy sauce

1 tablespoon cornstarch

2 tablespoons salty black beans, rinsed, minced

2 tablespoons minced garlic

About 8 cups boiling water

 1 tablespoon chopped dried hot red pepper or shredded green onion

Cut fish into 1 ½ x 2 inch pieces. Mix marinade ingredients in a medium bowl. Add fish; mix well.

Let stand 15 minutes. Pat dry with paper towels (Remember this step!)

Add sesame oil, vegetable oil, sugar, soy sauce, cornstarch, black beans and garlic to fish marinade; mix well.

Pour 4 cups boiling water into a walk or large pot. Place fish pieces in a shallow baking dish in a steamer on a steamer rack over boiling water.Cover steamer or baking dish. Steam over high heat 20 minutes, adding more boiling water as needed.

Remove wok from heat and cool about 1 minute. Remove fish pieces and place on a small platter. Sprinkle with chopped red pepper or shredded green onion. 

Makes  4 servings.

Author: Chinese Cookery By Rose Cheng and Michele Morris HP Books