Kale and White Bean Soup
For anyone who loves hearty, wholesome meals, this white bean soup is a winner.
Equipment
- Large Soup Pot or Dutch Oven
- Cutting board
- Sharp chef’s knife
- Wooden Spoon or Silicone Spatula
- Measuring cups and spoons
- Ladle
- Can Opener
Ingredients
For the Soup Base:
- 2 tablespoons olive oil
- 1 medium onion diced
- 2 cloves garlic minced
- 2 carrots diced
- 2 celery stalks diced
For the Beans and Kale:
- 2 cans 15 oz each white beans, drained and rinsed
- 4 cups chopped kale tough stems removed
- 4 cups vegetable broth or chicken broth if you prefer
- 1 cup water
For Flavor:
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- ½ teaspoon crushed red pepper flakes optional for a little heat
- Salt and black pepper to taste
- Juice of ½ lemon
Instructions
Step 1: Prep Your Ingredients
- Wash and chop the kale, removing the tough stems. Tear or chop into bite-sized pieces.
- Dice the onion, carrots, and celery. Mince the garlic.
- Drain and rinse the white beans thoroughly.
- Pro Tip: Rinsing the beans removes excess starch and prevents the soup from becoming too thick or sticky.
Step 2: Sauté the Vegetables
- Heat 2 tablespoons olive oil in your soup pot over medium heat.
- Add the onion, carrots, and celery. Cook for 5–7 minutes, stirring occasionally, until the vegetables are softened.
- Stir in the garlic and cook for another 1–2 minutes, just until fragrant.
- Pro Tip: Don’t let the garlic brown; it can become bitter.
Step 3: Add the Broth and Beans
- Pour in the vegetable broth and 1 cup water.
- Stir in the white beans, dried thyme, rosemary, and crushed red pepper flakes if using.
- Bring the soup to a gentle boil, then reduce the heat to low.
- Pro Tip: Keep the heat low once boiling to let flavors meld without overcooking the kale later.
Step 4: Simmer and Add Kale
- Let the soup simmer for 15–20 minutes, uncovered, so the flavors can blend.
- Add the chopped kale and stir it in. Simmer for an additional 5–7 minutes until the kale is tender but still vibrant.
- Pro Tip: Adding kale at the end keeps it from getting mushy and preserves its bright color.
Step 5: Season and Finish
- Taste the soup and add salt and black pepper as needed.
- Stir in the juice of half a lemon to brighten the flavors.
- Pro Tip: Adding lemon at the end makes the soup taste fresh and lively—don’t skip it!
Step 6: Serve and Enjoy
- Ladle the soup into bowls and drizzle with a little extra olive oil if you like.
- Serve hot with crusty bread or a light salad for a complete meal.
Notes
Nutritional Value (per serving)
- Calories: ~210–230
- Protein: 11g
- Carbohydrates: 34g
- Fiber: 9g
- Fat: 5g
- Sodium: ~600mg
- Sugar: 3g
- Vitamin A: 90% DV
- Vitamin C: 35% DV
- Calcium: 15% DV
- Iron: 20% DV