Cannellini Bean Soup with Kale and Garlic Olive Oil Crostini

The second dish of the kale feast is Cannellini Bean Soup with Kale and Garlic-Olive Oil Crostini.


This hearty soup is a complete meal. It has protein from the bean, carbohydrate from the crostini and vegetables.


  • 1/4 cup extra virgin olive oil, plus more for the crostini
  • 6 to 8 cloves garlic, thinly sliced, plus 1 or 2 more whole cloves for the crostini
  • 2 teaspoons dried oregano
  • 1 x 6 ounce can tomato paste
  • 2 tablespoons red wine vinegar
  • 2 x 15 ounce cans cannellini beans, drained and rinsed
  • 2 quarts chicken stock, water or a combination
  • salt and freshly ground black pepper
  • 1 large bunch kale, chopped
  • 1 baguette


Source: this recipe is adapted from Food Network, Dave Lieberman

Prep time: 20 minutes;  Cook time: 1 hour 15 minutes;  Serve 6 to 8 people


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Winter Kale Salad

Minoo whipped up a feast of Kale in the Gilmore Park Church Community Kitchen. This is because she got a big box of kale from Arzeena from the Richmond Sharing Farm.


The first kale recipe is Winter Kale Salad. The kale salad is paired with pear and blue cheese which is a perfect match.

Check out kale’s nutritional value here.


  • 1 small bunch of kale, stems removed, sliced in small pieces
  • 1/4 cup pecans
  • 1 green onion, chopped
  • 1 pear, peeled and sliced
  • salt and freshly ground black pepper
  • 2 tablespoons balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • Crumbled blue cheese, for garnish


Source: this recipe is adapted from Food Network, Melissa D’Arabian

prep time: 15 minutes; Serves 4


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Kale Pie

This pie uses a no-roll crust, making it easy enough for everyday eating. Sydney, Frances and Frank prepared this Kale Pie in the South Arm Cooking Club for Seniors.


You may substitute kale with chard for this pie.


  • 2 tablespoons butter
  • 1 bunch kale, thinly sliced (about 8 large leaves)
  • 1 medium onion, sliced
  • salt and freshly ground black pepper
  • 1/4 cup chopped mixed herbs, like parsley, thyme, chervil and chives
  • 6 eggs
  • 1 cup whole milk yogurt or sour cream
  • 3 tablespoons mayonnaise
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 1/4 cups all-purpose flour


Source: adapted from Mark Bittman

Prep time: 30 minutes;  Cook time: 1 hour;  Serves 4 to 6


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Kale Chips

I had heard of Kale Chips from Arzeena’s facebook posting but had never try it before.  Apparently, it is very easy to make.  This is a very healthy snack.  As a matter of fact, I would even call this a vegetarian chips because it is made of vegetables. I’m glad that Frank and Christina will be making Kale Chips in the South Arm Cooking Club for Seniors.


The Kale Chips have the texture of potato chips and taste like Japanese dried seaweed.  It’s amazing what a quick roast in the oven can do to these greens!


  • 1 bunch of kale, try to get those with flatter leaves for a crispier texture
  • 1 tablespoon olive oil
  • salt and pepper to taste



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Tuscan Kale Salad

Tuscan kale is sweeter and more tender than regular kale. Tuscan kale also goes by the names black kale, lacinato kale, dinosaur kale and cavolo nero. Unlike lettuce, kale is a hearty green that does not wilt after dressing is added. The salad actually tastes better after a day or two in the fridge. So, it is a great salad that you can prepare in advance for a party.


Hugh, June and Frank made this Tuscan Kale Salad as the side dish to accompany the pizzas. This recipe serves 4.


  • 1 bunch Tuscan kale
  • 1 tablespoon balsamic vinegar
  • 3 tablespoons olive oil
  • 1 clove garlic
  • 1/4 teaspoon salt
  • freshly ground black pepper


For a richer salad, add 1/4 cup grated pecorino or parmesan cheese.

If Tuscan kale is not available, do not substitute with regular kale, which will be too chewy. Instead, use 3 cups of arugula and 3 cups of baby spinach. Be sure to use cheese if you try this combination.


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Kale and White Bean Soup

Minoo shared this Kale and White Bean Soup in the Gilmore Park Church Community Kitchen. Minoo told us that she got the recipe from a friend who got it from a chef in a restaurant in Stanley Park after trying it out at the restaurant.


The Kale and White Bean Soup is loaded with fiber and complete with protein. Here are some nutritional values of Kale:

  • Kale is a good source of vitamin C as do all dark green vegetables do. Vitamin C can boost immune system and protect against colds, flu, asthma, osteoarthritis, and rheumatoid arthritis.
  • Kale contains vitamin B6 and riboflavin which can protect against heart disease.
  • Kale is a great source of calcium; it is a good alternative source to dairy products for calcium. Calcium is good for healthy bones and teeth.
  • Kale in considered to be one of the most highly nutritious vegetables, with powerful antioxidant properties and is anti-inflammatory.
  • The high fiber content of kale is good for lowering cholesterol, balancing blood sugar levels, preventing constipation and protecting against colon cancer.


  • 1 lb dried navy beans or canned ones
  • 2 tablespoons extra virgin olive oil
  • 3 cups finely chopped onion
  • 2 cups finely chopped carrots
  • 1/2 cup finely chopped bacon or prosciutto
  • 1 Bay leaf
  • 1 teaspoon finely chopped fresh rosemary
  • 4 cloves finely chopped garlic
  • 5 cups water
  • sea salt to taste
  • 1/2 teaspoons finely ground pepper
  • 1 lb trimmed and cut into one-inch pieces of kale (remove tough stalks)
  • 1 cup freshly grated Parmesan cheese


Click on the link below for the instructions.


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