White Bean and Kale Soup
User Reviews
5
White Bean and Kale Soup
Description
This soup starts by sautéing minced garlic and diced onion, then cooking diced carrots and celery for a few minutes. Drained cannellini beans, tomato paste, bay leaves, and Italian seasoning are stirred in before adding vegetable or chicken broth. After simmering, some beans are mashed directly in the pot for a thicker, creamier texture.
Finally, chopped kale or baby spinach is added near the end to wilt slightly without losing brightness. The result is a wholesome soup with gentle herb flavors, tender vegetables, and a pleasant creamy consistency from the beans.
This soup serves well warm as a light meal or starter. It can accommodate substitutions like frozen greens and different bean types. For a richer base, coconut cream or heavy cream can be added.
Ingredients
- 2 tablespoons olive oil
- 3-4 cloves garlic pressed
- 2 large carrot peeled and diced
- 1 yellow onion finely diced
- 1 celery diced, stalk
- 2 bay leaf
- 2 tablespoons Italian seasoning
- 45 ounces cannellini beans 3 x 15 oz cans, drained and rinsed
- 1 tablespoon tomato paste
- 2 cups kale chopped, or baby spinach
- 4 cups vegetable broth or chicken broth
- salt to taste
- black pepper to taste
Instructions
- Heat the oil in a large pot over medium-high heat.
- Add the onion, garlic and saute for 2-3 minutes, or until the onion softens.
- Then, add the carrots and celery and cook for 4- 5 minutes, stirring often. Stir in the beans, tomato paste, sprinkle the seasonings, and add the bay leaves.
- Pour the broth and bring to a boil, then let the soup simmer for 15-20 minutes.
- Once the soup is done, remove it from heat. Use a potato masher to mash some of the beans, straight into the pot, for a creamier texture.
- Place back on the heat, add the kale or baby spinach and cook for 2 minutes more, or just until wilted.
- Discard the bay leaves and serve the soup warm!
Notes
- Serving size is about one bowl or 2 cups per person.
- Use any beans you prefer, though white beans complement this soup well.
- Replace broth with vegetable broth for a vegetarian or vegan version.
- For creamier soup, add 1 cup of coconut cream, coconut milk, or heavy cream.
- Frozen kale or spinach can be used after thawing and draining excess water.
- Any cooking oil is suitable for sautéing the vegetables.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 237 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 237kcal | 12% |
| Carbohydrates | 42g | 14% |
| Protein | 14g | 28% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 1180mg | 49% |
| Potassium | 257mg | 5% |
| Fiber | 12g | 48% |
| Sugar | 4g | 8% |
| Vitamin A | 6632IU | 133% |
| Vitamin C | 31mg | 34% |
| Calcium | 188mg | 19% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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