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–+ servings
Kale and White Bean Soup

Nourishing Kale and White Bean Soup for Cozy Nights

A delicious and nutrient-packed Kale and White Bean Soup perfect for busy weeknights.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Vegetarian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Extra Virgin Olive Oil Substitute with avocado oil for a different taste
  • 1 medium Onion Yellow preferred
  • 3 cloves Garlic Fresh is recommended
  • 2 stalks Celery Can be replaced with bell peppers
  • 2 medium Carrot Replace with parsnips for a unique flavor
  • 2 medium Yukon Gold Potato Substitute with sweet potatoes
For the Beans and Greens
  • 2 cans White Beans (Navy or Cannellini) Canned beans are convenient
  • 4 cups Tuscan Kale Substitute with any leafy green
For Flavor Enhancements
  • 1 teaspoon Rosemary Thyme or oregano can serve as substitutes
  • 1/4 teaspoon Red Pepper Flakes Omit for a milder soup
  • 1 teaspoon Fine Grain Salt Adjust to taste
  • 1/2 teaspoon Black Pepper Freshly ground is best
For the Liquid
  • 6 cups Vegetable Broth Use homemade for optimal flavor
  • 2 tablespoons Lemon Juice Lime juice can be used as an alternative

Equipment

  • Heavy-bottomed pot
  • immersion blender

Method
 

Step-by-Step Instructions
  1. In a heavy-bottomed pot, pour in a generous splash of extra virgin olive oil and turn the heat to medium-high. Allow the oil to shimmer, taking about 2 minutes.
  2. Add the diced onion to the pot, sautéing for 3-4 minutes until translucent. Toss in the crushed garlic, diced carrots, chopped celery, and cubed Yukon gold potatoes, stirring for about 5 minutes.
  3. Sprinkle in the rosemary, red pepper flakes, fine grain salt, and black pepper. Continue sautéing for an additional minute.
  4. Pour in the drained white beans and vegetable broth, increasing the heat to high. Bring to a brisk boil, observing gentle bubbles.
  5. Once boiling, cover the pot and reduce the heat to low, letting it simmer for 15 minutes.
  6. Carefully purée half of the soup using an immersion blender until smooth.
  7. Stir in the sliced Tuscan kale and lemon juice, gently reheating on low for 2-3 minutes.
  8. Ladle the soup into bowls, garnishing with optional croutons or Parmesan.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 36gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 6gSodium: 600mgPotassium: 800mgFiber: 8gSugar: 4gVitamin A: 130IUVitamin C: 90mgCalcium: 15mgIron: 20mg

Notes

Leftovers can be stored for 3-5 days in the fridge. Freeze portions for up to 6 months. For optimal flavor, add extra vegetable broth when reheating.

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