Kale White Bean Soup
User Reviews
5
2 reviews
Excellent
Kale White Bean Soup
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This delicious and creamy White Bean and Kale Soup is the perfect quick and easy meal. It is made with white beans, onions, carrots, celery, and curly kale for lots of texture and flavor. Includes plenty of tips on how to make white bean soup creamy without dairy.
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Ingredients
- 1 tablespoon olive oil
- 1 yellow onion diced, medium
- 2 carrot diced (equal to 1 cup, medium
- 2 celery diced (equal to 1 cup, sticks
- 3 cloves garlic minced
- 1 teaspoon oregano dried
- 1 teaspoon thyme dried
- 1/2 teaspoon red pepper flakes crushed
- 4 cups vegetable broth
- 2 cannellini beans 14 ounce cans, divided, drained and rinsed
- sea salt to taste
- black pepper to taste
- 1 coconut milk 14 ounce can, full-fat, just the cream, liquid discarded
- 1 tablespoon lemon juice or sub vinegar, fresh
- 1 bunch curly kale about 4 cups chopped
- 2 tablespoon parsley flat leaf, minced leaves
Instructions
- Gather all of your ingredients: Dice vegetables, mince garlic, chop kale, and mash one can of beans, while keeping the other can whole.
- Cook vegetables: Heat a Dutch oven or heavy-bottomed pot over medium heat. Add oil, onions, carrots, celery, minced garlic cloves, and spices. Stir frequently for 5-8 minutes, cooking until carrots and celery are slightly soft.
- Add remaining ingredients: Add broth, whole white beans and mashed white beans, plus salt and pepper. Bring to a simmer for 5 minutes, then stir in the coconut cream, lemon juice, kale and parsley.
- Continue cooking soup for another 5 minutes, until kale is wilted.
- Serve immediately and enjoy with your favorite soup additions such as crusty bread.
Notes
- COCONUT CREAM - I like to use just the coconut cream, and saving the liquid for smoothies. Make sure you do not shake the can prior to removing the cream with a large spoon. If not worried about this recipe being dairy-free, you can sub about 3/4 cup half & half.
- STORAGE - leftover soup can be stored in an airtight container in the fridge for up to 1 week.
- FREEZE - cool completely, then store in a freezer-safe storage container. Freeze for up to 3 months.
- THAW - thaw frozen soup overnight in the fridge.
- REHEAT - place the soup in a large pot on the stovetop. Reheat over medium-low heat until warmed through.
Nutrition Information
Show Details
Serving
1bowl
Calories
282kcal
(14%)
Carbohydrates
30g
(10%)
Protein
10g
(20%)
Fat
17g
(26%)
Saturated Fat
13g
(65%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Sodium
1150mg
(48%)
Potassium
346mg
(7%)
Fiber
8g
(32%)
Sugar
3g
(6%)
Vitamin A
5364IU
(107%)
Vitamin C
20mg
(22%)
Calcium
157mg
(16%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 282 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 282kcal | 14% |
| Carbohydrates | 30g | 10% |
| Protein | 10g | 20% |
| Fat | 17g | 26% |
| Saturated Fat | 13g | 65% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 1150mg | 48% |
| Potassium | 346mg | 7% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 5364IU | 107% |
| Vitamin C | 20mg | 22% |
| Calcium | 157mg | 16% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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