Tuscan Kale & White Bean Soup

by Krista Montalvo

Krista has been doing Booties workouts with me for years. She has been a caterer and chef doing a meal delivery. In the midst of the pandemic, she decided to go back to school to learn more about her fiery passion for food and cooking. Krista received her my plant based nutrition certification, and is currently pursuing a graduate school nutrition certification from Colorado State University at Fort Collins.

Krista says she found this recipe on the program that she uses to create meal plans and grocery lists. She tweaked it a little to make it more tasty for her own family. She says, “It just hits the spot! Easy dinner and the leftovers are even better the next day!” Krista makes a big effort to include something green into her diet as frequently as possible. Most of her recipes will include fresh, locally sourced produce. She advises, if you are a meat eater, not to worry! She has created many meal plans with meat offerings. Her philosophy is to be plant focused with little bits of meat. Instead of asking, “What will I do with this chicken?” she wants clients to start asking, “What will I do with this butternut squash?” Make the main vegetable the star of the meal.

Krista currently teaches teen vegan cooking classes at the Ah Haa School in Telluride. She offers plant inspired healthy meal plans, grocery shopping and even will come cook your meals for you in your home. She can consider all dietary needs and help people achieve the health and food goals that they envision for themselves and their family. Krista believes prevention and planning is key to living a healthy lifestyle, especially as you age.

She has truly found her joy in the kitchen, as you can see by her passionate work and her huge smile. Her heart aims to help others enjoy the natural beauty, taste and healing properties that plants offer our bodies.

Tuscan Kale and White Bean Soup (vegan)

40 minutes, Serves 4

Ingredients

1 (15 oz) can cannellini (white kidney) beans 1 (15 oz) can black eyed peas

4 medium carrots

48 fl oz vegetable broth

1 small pkg fresh rosemary

4 cloves garlic

2 bunches kale

1 medium white onion black pepper

crushed red pepper (optional) extra virgin olive oil

salt to taste

1/2 lemon

Instructions

1. Trim off the ends and peel the carrots; discard the peels and trimmings. Small dice the carrots (cut into 1⁄4-inch cubes) and transfer to a medium bowl. Preheat a medium saucepan over medium-high heat.

2. Dice the onion (cut into 1⁄4-inch pieces) and add to the bowl with the carrots.

3. Open the cans of beans, rinse beans.

4. Add olive oil to the saucepan and swirl to coat the bottom. Add the carrots and onion to the saucepan; cook, stirring frequently, until the vegetables have softened, 3 to 4 minutes.

5. One by one, holding a sprig of rosemary at its top, run you fingers down it to remove the leaves. Discard the sprigs and chop the leaves; transfer the leaves to a small bowl.

6. Peel and mince or press the garlic. Add the minced garlic and crushed red pepper (optional) to the saucepan; cook, stirring constantly, until fragrant, 15 to 30 seconds.

7. Add the beans and their liquid, broth, rosemary, salt, and pepper to the saucepan. Increase the heat to high and bring to a boil. When the soup comes to a boil, reduce the heat to a simmer, cover, and cook for 10 minutes.

8. While the soup cooks, fold each kale leaf lengthwise, slice away and discard the stems, and chop the leaves into 1-inch pieces. Stir in the kale, then cover again and continue to cook until the kale is wilted, 3-5 minutes.

9. Squeeze half of a fresh lemon into soup and stir. Ladle the soup into a bowl. Serve with the toast on the side. Enjoy!

To reach out to Krista with questions or to ask about her meal prep services, you may email her at montalvoism@gmail.com and see some of her delicious creations via @mybestlifenutrition on Instagram.