A traditional Tuscan farmer's soup: Ribollita
Did you know at least 40 types of cruciferous vegetables are consumed worldwide? How many can you list? We’ve all heard of bok choy, cabbage, cauliflower, collard greens, and kale, probably also of zesty turnips, radishes, arugula, and mustard greens. These vegetables are widely promoted as important part of a healthy diet and have been associated with reduced risk of heart disease and stroke, and are being studied for their potential role in cancer prevention.
Enough reason for me to post a weekly recipe with a cruciferous vegetable where I will get my inspiration from all over the world. This week: Italian Ribollita: literally translating to re-boil. Tuscans are known as mangiafagioli (‘bean-eaters)’) and this filling soup has a long history in rural Tuscany where big pots were cooked in farmers’ families so that this delicacy could be enjoyed for days on end by re-heating the soup prepared in advance. Families had and have their own recipes, but in general it s made with beans, meat, carrots, thyme, celery, and cabbage. When the soup is re-boiled it will become thicker and tastier than the time before. This kale soup was served with (or on!) huge slices of bread to help soak up the tasty juices thus preventing any waste. Below is a plant based adjusted version, as tasty as the non-vegan one! It’s supposed to be spring here, but it feels like autumn: time for a warming soup from Tuscany!
FIRST PREPARE THIS OIL!
80 g (½ cup) quality olive oil
zest of one large lemon
4 cloves garlic, sliced
few sprigs rosemary (or thyme, sage or mix)
Prepare this fragrant oil by placing all ingredients in a small jar let sit for some time. Even better: prepare the day before!
WHAT YOU NEED
40 g quality olive oil (1/8 cup)
230 g cups diced onions (2 cups)
130 g diced carrots (1 cup)
1 fennel bulb, diced (or celery stalk)
6 cloves garlic, chopped
1 tsp freshly ground black pepper
1/4 teaspoon crushed red pepper flakes
2 teaspoons salt, or to taste
2–3 medium tomatoes
400 g Tuscan kale, chopped (6 cups)
just a little white wine
1.5 liter vegetable stock (6 cups)
580 cooked cannellini beans (3 ups cooked, 1 cup dry)
chopped fresh parsley
vegan parmesan
few laurel leaves (optional)
WHAT YOU DO
In a heavy-bottom pot heat oil over medium heat. Add onions stir 8 minutes.
Lower heat, add the carrots, fennel (or celery stalk) and garlic, salt, pepper and chili flakes. Cook about 8 minutes or until vegetables are soft.
Add the tomatoes and Tuscan kale, a little white wine, and continue stirring occasionally for 8 minutes.
Add the stock and beans, bring to soup to boil, turn heat down and simmer for 15 minutes.
Stir in fresh parsley.
Serve in bowls with a drizzle of the flavorful lemon oil, grated vegan Parmesan a good quality, crusty bread.
Historical photo of Tuscan Kitchen. Photo: Charles Holme, via Italy Revisited
Historical photo of Tuscan Kitchen. Photo: Charles Holme, via Italy Revisited
Why Kale?
Cruciferous vegetables, like kale, are often promoted as a key part of a healthy diet—and rightfully so because an increasing body of science highlights the potential for a diet rich in these vegetables to delay, and often prevent, many diseases.
