Kale Vegetable Bean Soup
User Reviews
5
Kale Vegetable Bean Soup
Description
The soup starts by sautéing aromatics including diced onion, celery, carrots, and minced garlic in vegetable oil to develop a tender base. Broccoli or cauliflower florets, diced sweet potato, chopped kale, canned diced tomatoes with juices, drained beans, and a substantial amount of water with vegetable bouillon cubes are then added. The mixture is seasoned with oregano or Italian seasoning, salt, and freshly ground black pepper before simmering until the sweet potatoes become tender, which indicates the soup is ready.
The resulting broth carries a vegetable-forward flavor with subtle herbal hints. The textures balance tender cooked root vegetables, soft kale, hearty beans, and broccoli florets. Optional lemon juice adds a subtle acidity to brighten the dish, and hot sauce can be added to taste for a spicier option.
This soup suits a comforting lunch or dinner, especially when aiming for a nourishing vegetable dish that requires no meat. The combination of kale and beans provides fiber and protein, making it a well-rounded option.
Notes suggest that to avoid oil, sautéing can be done with broth instead. Browning the vegetables slightly during sauté adds depth to flavor. The soup’s thickness can be adjusted by blending part of the soup if a creamier texture is preferred. It is advised to season at the end to balance flavors.
Ingredients
- 1 tablespoon vegetable oil
- 1 small yellow onion diced
- 2 celery ribs
- 2 carrot diced or sliced
- 3 garlic minced, cloves
- 1 head broccoli cut into florets (or one bag of frozen, or cauliflower
- 1 large sweet potato diced
- 1 bunch kale finely chopped
- 1 diced tomatoes in their juices, 14.5-ounce) canned
- 3 beans your choice) drained and rinsed, 15-ounce) canned
- 6 cups of water
- 4 vegetable bouillon cubes
- 1 teaspoon oregano optional, or Italian seasoning
- salt to taste
- black pepper to taste
- 1 lemon juice optional, squeeze
- hot sauce optional
Instructions
- In a large pot over medium-high heat, add the oil. Once the oil is heated, add in the onion, celery, carrots, and garlic. Saute for about 3 or 4 minutes, or until onions become tender and translucent.
- Add in the broccoli or cauliflower, potatoes, kale, tomatoes in their juices, beans, water, bouillon cubes, seasonings, salt, pepper, and lemon juice. Bring to a boil, lower to a simmer, cover, and let it simmer for 20 minutes. You’ll know it’s finished if the potatoes are tender.
Notes
- Use broth instead of oil to sauté for an oil-free version.
- Lightly browning the sautéed vegetables can enhance the soup's flavor.
- Season the soup towards the end of cooking to adjust taste accurately.
- Blend a portion of the soup if you prefer a thicker, creamier texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4to 6 servings
Amount Per Serving
Calories 465 kcal
% Daily Value*
| Calories | 465kcal | 23% |
| Carbohydrates | 84g | 28% |
| Protein | 23g | 46% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.02g | 1% |
| Sodium | 1664mg | 69% |
| Potassium | 1995mg | 42% |
| Fiber | 26g | 104% |
| Sugar | 18g | 36% |
| Vitamin A | 20533IU | 411% |
| Vitamin C | 119mg | 132% |
| Calcium | 301mg | 30% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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